Legs and Abs

Weeks 1-4: Foundation Building

Day 1:

Back Squats: 3 sets of 10 reps

Romanian Deadlifts: 3 sets of 12 reps

Walking Lunges: 3 sets of 10 reps per leg

Russian Twists: 3 sets of 15 reps per side

Plank: Hold for 30-60 seconds

Day 2:

Leg Press: 3 sets of 12 reps

Glute Bridges: 3 sets of 15 reps

Step-Ups: 3 sets of 10 reps per leg

Bicycle Crunches: 3 sets of 15 reps per side

Side Plank: Hold for 30-60 seconds per side

Weeks 5-8: Progressive Overload

Day 1:

Barbell Back Squats: 4 sets of 8 reps (increase weight)

Romanian Deadlifts: 4 sets of 10 reps

Dumbbell Walking Lunges: 4 sets of 8 reps per leg

Hanging Leg Raises: 3 sets of 12 reps

Plank with Shoulder Taps: 3 sets of 12 reps per side

Day 2:

Hack Squats: 4 sets of 10 reps

Hip Thrusts: 4 sets of 12 reps

Bulgarian Split Squats: 4 sets of 8 reps per leg

Toe Touches: 3 sets of 15 reps

Side Plank with Leg Lift: 3 sets of 10 reps per side

Weeks 9-12: Intensity and Volume

Day 1:

Barbell Front Squats: 5 sets of 6 reps

Stiff-Legged Deadlifts: 5 sets of 8 reps

Walking Lunges with Dumbbells: 5 sets of 6 reps per leg

Hanging Knee Raises: 3 sets of 10 reps

Plank with Alternating Arm and Leg Raise: 3 sets of 10 reps per side

Day 2:

Single-Leg Press: 5 sets of 8 reps per leg

Barbell Hip Thrusts: 5 sets of 10 reps

Step-Ups with Dumbbells: 5 sets of 6 reps per leg

V-Ups: 3 sets of 12 reps

Side Plank with Hip Dips: 3 sets of 10 reps per side

Weeks 13-16: Strength and Power

Day 1:

Barbell Back Squats: 4 sets of 6 reps (increase weight)

Romanian Deadlifts: 4 sets of 8 reps

Jumping Lunges: 4 sets of 6 reps per leg

Hanging Leg Raises with Knee Tucks: 3 sets of 10 reps

Plank with Feet Elevated: 3 sets of 30-60 seconds

Day 2:

Barbell Sumo Squats: 4 sets of 8 reps

Barbell Hip Thrusts: 4 sets of 10 reps

Box Jumps: 4 sets of 6 reps

Russian Twists with Medicine Ball: 3 sets of 12 reps per side

Side Plank with Hip Thrusts: 3 sets of 10 reps per side

Weeks 17-20: Advanced Training

Day 1:

Barbell Front Squats: 5 sets of 5 reps (increase weight)

Stiff-Legged Deadlifts: 5 sets of 6 reps

Bulgarian Split Squats with Dumbbells: 5 sets of 5 reps per leg

Hanging Leg Raises with Twist: 3 sets of 8 reps per side

Plank with Weighted Shoulder Taps: 3 sets of 8 reps per side

Day 2:

Single-Leg Press: 5 sets of 6 reps per leg

Barbell Hip Thrusts with Resistance Band: 5 sets of 8 reps

Step-Ups with Barbell: 5 sets of 5 reps per leg

V-Ups with Medicine Ball: 3 sets of 10 reps

Side Plank with Leg Lift and Resistance Band: 3 sets of 8 reps per side

Weeks 21-24: Peak Performance

Day 1:

Barbell Back Squats: 4 sets of 4 reps (increase weight)

Romanian Deadlifts: 4 sets of 6 reps

Walking Lunges with Barbell: 4 sets of 4 reps per leg

Hanging Leg Raises with Windshield Wipers: 3 sets of 6 reps

Plank with Weighted Alternating Arm and Leg Raise: 3 sets of 6 reps per side

Day 2:

Barbell Sumo Squats: 4 sets of 6 reps

Barbell Hip Thrusts: 4 sets of 8 reps

Depth Jumps: 4 sets of 4 reps

Russian Twists with Weight Plate: 3 sets of 8 reps per side

Side Plank with Knee Tucks: 3 sets of 6 reps per side

Week 1-2:

Barbell Hip Thrusts: 4 sets of 12 reps.

Bulgarian Split Squats: 3 sets of 10 reps per leg.

Sumo Deadlifts: 3 sets of 8 reps.

Glute Kickbacks (using ankle weights or resistance bands): 3 sets of 15 reps per leg.

Glute Bridges with Pulse: 3 sets of 15 reps.

Cable Pull-Throughs: 3 sets of 12 reps.

Dumbbell Step-ups: 3 sets of 10 reps per leg.

Side-Lying Clamshells: 3 sets of 15 reps per leg.

Plank: 3 sets of 30 seconds.

Week 3-4:

Romanian Deadlifts: 4 sets of 10 reps.

Single-Leg Glute Bridges: 3 sets of 12 reps per leg.

Goblet Squats: 3 sets of 12 reps.

Cable Hip Abduction: 3 sets of 15 reps per leg.

Hip Thrusts with Resistance Bands: 3 sets of 15 reps.

Curtsy Lunges: 3 sets of 12 reps per leg.

Kettlebell Swings: 3 sets of 12 reps.

Donkey Kicks (using ankle weights or resistance bands): 3 sets of 15 reps per leg.

Hanging Leg Raises: 3 sets of 10 reps.

Week 5-6:

Barbell Step-ups: 4 sets of 10 reps per leg.

Stiff-Legged Deadlifts: 4 sets of 8 reps.

Banded Squats: 3 sets of 15 reps.

Hip Thrusts on Unstable Surface (e.g., Swiss ball): 3 sets of 12 reps.

Kneeling Squats with Pulse: 3 sets of 15 reps.

Cable Pull-Through to Squat: 3 sets of 12 reps.

Glute-Ham Raises (if available): 3 sets of 10 reps.

Dumbbell Walking Lunges: 3 sets of 12 reps per leg.

Russian Twists: 3 sets of 15 reps per side.

Week 7-8:

Romanian Deadlift to Bent-Over Row: 3 sets of 8 reps.

Single-Leg Romanian Deadlifts: 3 sets of 10 reps per leg.

Glute Bridge March: 3 sets of 15 reps.

Bulgarian Split Squats with Front Raise: 3 sets of 10 reps per leg.

Cable Kickbacks: 3 sets of 15 reps per leg.

Banded Glute Bridges with Abduction: 3 sets of 12 reps.

Box Jumps: 3 sets of 10 reps.

Barbell Glute Bridges with Abduction: 3 sets of 12 reps.

Bicycle Crunches: 3 sets of 20 reps per side.

Weeks 1-2:

Day 1: Legs

Goblet Squats: 3 sets of 10-12 reps
Dumbbell Lunges: 3 sets of 10-12 reps (each leg)
Dumbbell Deadlifts: 3 sets of 10-12 reps

Day 2: Abs

Plank: 3 sets, hold for 30-45 seconds each
Russian Twists: 3 sets of 15-20 reps (each side)
Leg Raises: 3 sets of 12-15 reps

Weeks 3-4:

Day 1: Legs

Goblet Squats: 3 sets of 12-15 reps
Dumbbell Lunges: 3 sets of 12-15 reps (each leg)
Dumbbell Deadlifts: 3 sets of 12-15 reps

Day 2: Abs

Plank: 3 sets, hold for 45-60 seconds each
Russian Twists: 3 sets of 20-25 reps (each side)
Leg Raises: 3 sets of 15-20 reps

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Day 1: Legs

Goblet Squats - 3 sets x 8-10 reps
Bulgarian Split Squats - 3 sets x 10 reps (each leg)
Romanian Deadlifts - 3 sets x 8-10 reps
Dumbbell Step-ups - 3 sets x 10 reps (each leg)
Calf Raises - 3 sets x 12-15 reps

Day 2: Abs

Plank - 3 sets, hold for 30-45 seconds
Russian Twists - 3 sets x 20 reps (each side)
Hanging Leg Raises - 3 sets x 10 reps
Bicycle Crunches - 3 sets x 20 reps (each side)
Reverse Crunches - 3 sets x 15 reps

Day 3: Rest or Active Recovery

Day 4: Legs and Abs

Deadlifts - 3 sets x 6-8 reps
Lunges - 3 sets x 12 reps (each leg)
Dumbbell Box Jumps - 3 sets x 8-10 reps
Dumbbell Woodchoppers - 3 sets x 15 reps (each side)
Plank with Leg Lift - 3 sets x 10 reps (each leg)

Day 5: Rest or Active Recovery

Day 6: Abs

Hanging Windshield Wipers - 3 sets x 8 reps (each side)
Swiss Ball Rollouts - 3 sets x 12 reps
Cable Crunches - 3 sets x 15 reps
Mountain Climbers - 3 sets x 30 seconds
Side Plank with Hip Dips - 3 sets x 12 reps (each side)