A weekly split cycle of 5 workout days and 2 rest days. Stick to this routine for at least 8 cycles, about 2 months, and progressively increase the reps and weight of the exercises to see satisfactory results of the program. Combine with a suitable meal plan for best results.
Start from the neck, then shoulders, elbows, wrists, waist, knees, and legs. Perform some light stretches and bodyweight exercises.
1st Exercise
Seated leg extensions. 3 Warm-Up sets
Set type
Reps and Weight
Rest time
Warm-up set
15×40% ORM
45 sec
Regular set
15×50% ORM
60 sec
Regular set
15×50% ORM
75 sec
The purpose of this exercise is to warm up your joints with some light weights and controlled movement and to prepare you for the forthcoming basic and heavier exercises like squats, hack squats, lunges, etc.
2nd exercise
Barbell Back Squats. 2 Warm Up sets + 3 Working sets
Set type
Reps and Weight
Rest time
Warm-up set
14×40% ORM
30 sec
Warm-up set
12×50% ORM
60 sec
Regular set
6×75% ORM
75 sec
Regular set
4×80% ORM
90 sec
Regular set
2×85% ORM
120 sec
3rd exercise
Leg press machine. 1 Warm-up set, 2 Working sets,and 1 Drop set
Set type
Reps and Weight
Rest time
Warm-up set
12×50% ORM
60 sec
Regular set
10×70% ORM
75 sec
Drop set
8×80% + 8×50% ORM
120 sec
Regular set
4×85% ORM
120 sec
4th exercise
Hamstring curl machine. 1 Warm-up set, 2 Working sets,and 1 Drop set
Set type
Reps and Weight
Rest time
Warm-up set
12×50% ORM
60 sec
Regular set
10×60% ORM
75 sec
Drop set
8×70% + 8×50% ORM
120 sec
Regular set
12×70 ORM
120 sec
5th exercise
Seated calf machine. 4 Working sets
Set type
Reps and Weight
Rest time
Regular set
20×50% ORM
60 sec
Regular set
20×50% ORM
60 sec
Regular set
20×50% ORM
60 sec
Regular set
20×50 ORM
60 sec
6th exercise
Leg raises – half Up. 4 Working sets
Set type
Reps and Weight
Rest time
Regular set
20 Reps
75 sec
Regular set
20 Reps
75 sec
Regular set
20 Reps
75 sec
Regular set
20 Reps
75 sec
Depending on your condition after the main leg workout, perform 2 exercises for the Abs and Core
7th exercise
Plank pull-through. 1 Tabata session
Set type
Active time
Rest time
8 Cycles
20 sec
10 sec
TABATA is a variety of HIIT (high-intensity interval training) with strict parameters: 8 cycles, 20 seconds active with 10 seconds rest.
Day 2 – Chest
Exercises: 6
Sets: 16
Time: ~ 0h 45min
Start with a 5 min Warm-Up
Start from the neck, then shoulders, elbows, wrists, waist, knees, and legs. Perform some light stretches and bodyweight exercises.
Great. Thank you!