Leg Destroyer

Wheels of steel program. Build tree trunk legs that command respect. No more chicken legs, just pure lower body mass and power. Stairs will become your enemy.

IntermediateLong sessionsstrengthhypertrophy
Days a week3
Exercises18
Focus3muscles

Who it's for

A 3-day intermediate program with extra work for quadriceps, hamstrings and glutes: 18 exercises across 3 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

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

Day 1

Quad Dominant

Heavy quad focus with upper maintenance

  1. 1Barbell Back Squat
  2. 2Barbell Front Squat
  3. 3Leg Press
  4. 4Leg Extension
  5. 5Barbell Bench Press
  6. 6Pull-ups

Day 2

Upper Body

Upper body maintenance

  1. 1Dumbbell Incline Press
  2. 2Barbell Bent-Over Row
  3. 3Dumbbell Shoulder Press
  4. 4Cable Face Pull
  5. 5Barbell Curl
  6. 6Cable Tricep Pushdown

Day 3

Hip Dominant

Posterior chain focus

  1. 1Barbell Deadlift
  2. 2Barbell Romanian Deadlift
  3. 3Barbell Hip Thrust
  4. 4Dumbbell Lunge
  5. 5Leg Curl
  6. 6Standing Calf Raise Machine

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
Glutes19.5Optimal
Quadriceps16.5Optimal
Hamstrings15Optimal
Back12Moderate
Shoulders9Moderate
Triceps7.5Moderate
Biceps6Moderate
Chest6Maintenance
Lats6Maintenance
Calves4.5Maintenance
Traps4.5Maintenance
Abs3Maintenance

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Run this program free.

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

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