Leg Destroyer

Five days with serious leg focus. Build tree trunks that make jeans shopping a nightmare. Walking will be optional after this program.

AdvancedLong sessionsstrengthhypertrophy
Days a week5
Exercises21
Focus3muscles

Who it's for

A 5-day advanced program with extra work for quadriceps, hamstrings and glutes: 21 exercises across 5 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

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

Day 1

Quad Heavy

Heavy quad work

  1. 1Barbell Back Squat
  2. 2Barbell Front Squat
  3. 3Leg Press
  4. 4Leg Extension

Day 2

Upper Push

Chest and shoulders

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press
  4. 4Cable Tricep Pushdown

Day 3

Hip Heavy

Posterior chain

  1. 1Barbell Deadlift
  2. 2Barbell Romanian Deadlift
  3. 3Dumbbell Lunge
  4. 4Leg Curl

Day 4

Upper Pull

Back and biceps

  1. 1Pull-ups
  2. 2Barbell Bent-Over Row
  3. 3Lat Pulldown
  4. 4Barbell Curl

Day 5

Leg Volume

High volume legs

  1. 1Hack Squat
  2. 2Barbell Bulgarian Split Squat
  3. 3Barbell Hip Thrust
  4. 4Barbell Stiff-Leg Deadlift
  5. 5Standing 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
Glutes25.5Excessive
Quadriceps22.5High
Hamstrings21Excessive
Back15Optimal
Lats9Moderate
Biceps7.5Moderate
Triceps7.5Moderate
Chest6Maintenance
Shoulders6Maintenance
Calves4.5Maintenance
Abs3Maintenance
Traps3Maintenance

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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.

Start training freeCompare the plans