Legs & Glutes
Legs — Built for Lex
Two-day split (A & B). Day A is heavy compound + quad overload. Day B is posterior chain + glute isolation. Warm-up is mandatory.
75–90 minHypertrophyGlute hypertrophy + quad/hamstring strength
Warm-Up
Incline treadmill walk / bike
General warm-up
Sets
5 min
Reps
—
Rest
—
Banded lateral walks
Glute activation
Sets
2 rounds
Reps
15 steps each way
Rest
—
Glute bridges
Glute activation
Sets
2 rounds
Reps
15 reps
Rest
2 sec squeeze
Banded bodyweight squats
Movement prep
Sets
2 rounds
Reps
15 reps
Rest
—
Day A
Barbell Back Squat (or Safety Bar)
Deep ROM, controlled down, explode up. Go heavy.
Sets
4–5
Reps
5–8
Rest
2–3 min
Barbell Hip Thrust (Heavy)
2 sec pause at top; last set drop set
Sets
5
Reps
6–10
Rest
2 min
Bulgarian Split Squat (Quad-biased)
Upright torso; optional 1.5 reps last set
Sets
4
Reps
8–12/leg
Rest
90 sec
Leg Press (Quad overload)
Low foot placement; last set rest-pause
Sets
4
Reps
10–15
Rest
90 sec
Leg Extension (Quad isolation)
1–2 sec squeeze; last set drop set x2
Sets
4
Reps
12–20
Rest
60 sec
Seated/Lying Hamstring Curl
Slow negative, full contraction
Sets
3
Reps
10–15
Rest
60–75 sec
Standing Calf Raises (Heavy)
2 sec stretch + 1 sec squeeze
Sets
5
Reps
8–12
Rest
60 sec
Day B
Romanian Deadlift (RDL)
Deep stretch, controlled form
Sets
4
Reps
8–12
Rest
2 min
Hack Squat (or Smith Machine Squat)
3 sec down tempo
Sets
4
Reps
10–15
Rest
90 sec
Walking Dumbbell Lunges (Long stride)
Long stride; controlled steps
Sets
3
Reps
20–30 steps
Rest
90 sec
Cable Kickbacks (Glute isolation)
No swing; hard squeeze
Sets
4
Reps
12–20/side
Rest
45–60 sec
Step-Ups (Glute/Quad combo)
Drive through heel/midfoot
Sets
3
Reps
10–12/leg
Rest
75–90 sec
Leg Press Burnout (Quad finisher)
Slow controlled reps
Sets
2
Reps
25–40
Rest
60 sec
Seated Calf Raise (Volume)
Full stretch + squeeze
Sets
4
Reps
12–20
Rest
45–60 sec
Finisher
Leg Extension EMOM
Quad finisher (optional)
Sets
5 min
Reps
20 reps EMOM
Rest
—
Hip Thrust Machine 100
Glute finisher (optional)
Sets
1
Reps
100 reps
Rest
—