AT-HOME LEG WORKOUT
4 WEEKs4 DAYs20 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
For those who train at home and/or have limited equipment weight equipment. Each exercise can be done with a barbell or set of dumbbells, and in some cases no weight at all.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 16-20 |
| Deadlift V·03 | 3 | 16-20 |
| Walking Lunge V·06 | 3 | 21-20 |
| Romanian Deadlift V·03 | 3 | 16-20 |
| Bench Bridge V·01 | 3 | 10-30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 237–330 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 11-15 |
| Deadlift V·03 | 3 | 11-15 |
| Walking Lunge V·06 | 3 | 16-20 |
| Romanian Deadlift V·03 | 3 | 11-15 |
| Bench Bridge V·01 | 3 | 10-30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 177–285 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 7-10 |
| Deadlift V·03 | 3 | 7-10 |
| Walking Lunge V·06 | 3 | 11-15 |
| Romanian Deadlift V·03 | 3 | 7-10 |
| Bench Bridge V·01 | 3 | 10-30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 126–225 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 3-6 |
| Deadlift V·03 | 3 | 3-6 |
| Walking Lunge V·06 | 3 | 7-10 |
| Romanian Deadlift V·03 | 3 | 3-6 |
| Bench Bridge V·01 | 3 | 10-30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 78–174 REPS |