Leg Apocalypse

Six days with serious leg focus. Your quads will need their own area code and stairs will become your mortal enemy. Not for the weak.

AdvancedLong sessionsstrengthhypertrophy
Days a week6
Exercises19
Focus3muscles

Who it's for

A 6-day advanced program with extra work for quadriceps, hamstrings and glutes: 19 exercises across 6 sessions a week.

Focus muscles: Quadriceps, Hamstrings, Glutes. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

6 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Quad Heavy

Heavy quads

  1. 1Barbell Back Squat
  2. 2Barbell Front Squat
  3. 3Leg Press

Day 2

Upper Push

Push work

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Cable Tricep Pushdown

Day 3

Hip Heavy

Heavy hips

  1. 1Barbell Deadlift
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lunge

Day 4

Upper Pull

Pull work

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Barbell Curl

Day 5

Quad Volume

Quad pump

  1. 1Hack Squat
  2. 2Barbell Bulgarian Split Squat
  3. 3Leg Extension

Day 6

Hip Volume

Hip pump

  1. 1Barbell Stiff-Leg Deadlift
  2. 2Leg Curl
  3. 3Standing Calf Raise Machine
  4. 4Glute Bridge

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Glutes25.5Excessive
Quadriceps22.5High
Hamstrings21Excessive
Back12Moderate
Biceps6Moderate
Lats6Maintenance
Triceps6Moderate
Calves4.5Maintenance
Shoulders4.5Maintenance
Abs3Maintenance
Chest3Maintenance
Traps3Maintenance

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Run this program free.

Start Leg Apocalypse in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

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