Leg Specialization
Four days of strategic leg training. Build wheels that turn heads and power that impresses. Your legs will grow, your pants won't fit, and you'll love it.
Who it's for
A 4-day advanced program with extra work for quadriceps, hamstrings and glutes: 20 exercises across 4 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
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Quad Focus
Heavy quad work
Day 2
Upper Body
Upper maintenance
Day 3
Hip Focus
Posterior chain work
Day 4
Leg Volume
High volume leg day
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.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 22.5 | High |
| Quadriceps | 22.5 | High |
| Hamstrings | 19.5 | High |
| Back | 12 | Moderate |
| Chest | 9 | Moderate |
| Triceps | 9 | Moderate |
| Shoulders | 7.5 | Maintenance |
| Biceps | 6 | Moderate |
| Lats | 6 | Maintenance |
| Calves | 4.5 | Maintenance |
| Abs | 3 | Maintenance |
| Traps | 3 | Maintenance |
Similar programs
Run this program free.
Start Leg Specialization in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.