Routine

Mon PushCHEST·SHLDR·TRITue PullBACK·BI·R.DELTWed LegsQUAD·HAM·CALF
Thu Rest
Fri Rest
Sat Rest
Sun Rest
~17 sets~50–60 min
ExerciseEquipmentSets × Reps
Barbell Squat▶Quads · Glutes, HamsFreedom Rack4 × 5–8
Leg Press▶Quads · GlutesLeg Press / Calf3 × 10–12
Leg Extension▶QuadsLeg Extension / Curl3 × 12–15
Leg Curl▶HamstringsLeg Extension / Curl3 × 10–12
Calf Press▶CalvesLeg Press / Calf · calf setting4 × 12–20
  • Stop each set 1–2 reps short of failure.
  • Control the lowering (~2–3 sec).
  • ★ = weak-point priority (delts & upper back = the “built” look, fastest).