Full Workout Routine
Seated Hamstring Curls Warm-up
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Seated Hams Curls - 1 warm up set
Weight: not too heavy (example: 15kg)
Reps: 12 -
Rest: 1 m
Seated Hamstring Curls Round 1
Additional Videos
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How to avoid to engage the lower back!
Here, the most important thing is explained! You will not find this anywhere online!
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Seated Hams Curls - Set 1
Weight: heavier than a warm-up set (example: 30kg). Watch an additional video above to learn how to activate only the hamstrings, not the lower back!
Reps: 10 - 12 -
Rest: 2 m
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Seated Hams Curls - Set 2
Weight: heavier (example: 45kg)
Reps: 8 - 10 -
Rest: 2 m
Leg Extension Round 2
Additional Videos
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Range of Motion
The range of motion is very important. Watch the difference between the 90-degree and under 90-degree variations!
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WARM-UP: Leg Extension - Set 1
Weight: not too heavy (example: 25kg)
Reps: 12 -
Rest: 1m 30s
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WARM-UP: Leg Extension - Set 2
Weight: heavier (example: 35kg)
Reps: 10 -
Rest: 1m 30s
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WARM-UP: Leg Extension - Set 3
Weight: heavier (example: 45kg)
Reps: 10 -
Rest: 1m 30s
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WORKING SETS: Leg Extension - Set 1
Weight: heavier than in the last warm-up set (example: 65kg)
Reps: 10 -
Rest: 2 m
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WORKING SETS: Leg Extension - Set 2
Weight: same as in the first working set (example: 65kg)
Reps: 10 -
Rest: 2 m
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WORKING SETS: Leg Extension - Set 3
Weight: same as in the first working set (example: 65kg)
Reps: 10 -
Rest: 2 m
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WORKING SETS: Leg Extension - Set 4
Weight: same as in the first working set (example: 65kg)
Reps: 10 -
Rest: 2 m
Hack Squat Round 3
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WARM-UP: Hack Squat - Set 1
Weight: not too heavy (example: 10kg plates per side)
Reps: 10 -
Rest: 1m 30s
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WORKING SET: Hack Squat - Set 1
Weight: heavier than in the warm-up set (example: 20kg plates per side)
Reps: 10 -
Rest: 2 m
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WORKING SET: Hack Squat - Set 2
Weight: heavier than in the previous set (example: 25-30kg plates per side)
Reps: 10 -
Rest: 2 m
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WORKING SET: Hack Squat - Set 3
Weight: same as in the first working set (example: 20kg plates per side)
Reps: 10 -
Rest: 2 m
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WORKING SET: Hack Squat - Set 4
Weight: same as in the first working set (example: 20kg plates per side)
Reps: 10 -
Rest: 2 m
Leg Press Round 4
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Leg Press - Set 1
Weight: heavy (example: 80kg). Choose the weight you can do 12 reps with, without any rep in reserve.
Reps: 10 -
Rest: 2 m
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Leg Press - Set 2
Weight: same as in the previous 1st set (example: 80kg). If the weight was too light in the previous set, increase it here, and it remains the same in the following 2 sets.
Reps: 10 -
Rest: 2 m
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Leg Press - Set 3
Weight: same as in the 1st/ 2nd set (example: 80kg).
Reps: 10 -
Rest: 2 m
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Leg Press - Set 4
Weight: same as in the 1st/ 2nd set (example: 80kg).
Reps: 10 -
Rest: 2 m
Bulgarian Split Squat Round 5
Additional Videos
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Bulgarian split Squats: details
In this video, you will learn the proper form for the Gluteus and Quadriceps Variation of the Bulgarian split squats!
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Bulgarian Split Squat - Set 1
Weight: grab a heavier dumbbell (example: 20kg DB). *Watch an additional video above for detailed instructions for this exercise.
Reps: 10 per leg -
Rest: 2 m
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Bulgarian Split Squat - Set 2
Weight: use the same dumbbell (example: 20kg DB). If it was too easy for you, grab a heavier dumbbell, and use that same dumbbell in the following 2 sets.
Reps: 10 per leg -
Rest: 2 m
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Bulgarian Split Squat - Set 3
Weight: use the same dumbbell you used in the 1st/ 2nd set (example: 20kg DB).
Reps: 10 per leg -
Rest: 2 m
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Bulgarian Split Squat - Set 4
Weight: use the same dumbbell you used in the 1st/ 2nd set (example: 20kg DB).
Reps: 10 per leg -
Rest: 2 m
Hip Adductor machine Round 6
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Hip Adductors - Set 1
Weight: not too heavy (example: 20kg). If you have weak adductors, or you had an injury before, be careful with the weights!
Reps: 10 -
Rest: 1m 30s
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Hip Adductors - Set 2
Weight: slightly heavier (example: 25 kg). If you have weak adductors, or you had an injury before, be careful with the weights!
Reps: 10
Featured Workouts
Explore Workouts
This is a high-volume low-intensity leg workout with a focus on the quadriceps.
This workout focuses mostly on the quadriceps, but the routine is specifically designed for those with knee problems. The goal is to do not so many reps with slightly heavier weights (but not so heavy that you are not able to do 10 reps).
A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.
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