Leg Legends

Five days with serious leg focus. Transform your chicken legs into tree trunks. Walking will become optional, gains will become mandatory.

AdvancedLong sessionshypertrophystrength
Days a week5
Exercises16
Focus3muscles

Who it's for

A 5-day advanced program with extra work for quadriceps, hamstrings and glutes: 16 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 Destroyer

Heavy quad focus

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

Day 2

Upper Push

Chest and shoulders

  1. 1Barbell Bench Press
  2. 2Dumbbell Shoulder Press
  3. 3Dumbbell Incline Press

Day 3

Hamstring Hell

Hamstring focus

  1. 1Barbell Romanian Deadlift
  2. 2Barbell Stiff-Leg Deadlift
  3. 3Leg Curl

Day 4

Upper Pull

Back and biceps

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

Day 5

Glute & Leg Volume

High volume lower

  1. 1Barbell Hip Thrust
  2. 2Leg Press
  3. 3Dumbbell Lunge
  4. 4Barbell Bulgarian Split Squat

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
Glutes21High
Quadriceps18Optimal
Hamstrings16.5High
Back9Maintenance
Biceps6Moderate
Chest6Maintenance
Lats6Maintenance
Shoulders6Maintenance
Triceps4.5Maintenance
Abs3Maintenance
Calves1.5Maintenance
Traps1.5Maintenance

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Run this program free.

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

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