01 · quads
Seated leg extension
Разгибание ног сидя в тренажере
3х20 · RPE 6
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build_muscle · strength · intermediate
Leg Focus
by Andrey Skoromny
5-week leg-dominant program: quads, hamstrings, glutes, calves, and adductors hit across 11 distinct training days.
Structure
Mesocycle 1
5 cyclesday 1
Day 1
day 2
Day 2
day 3
Day 3
day 4
Day 4
day 5
Day 5
day 6
Day 6
day 7
Day 7
day 8
Day 8
day 9
Day 9
day 10
Day 10
day 11
Day 11
Sample session
4 exercises · 32 min · ~160 kcalA peek inside Day 1 of Leg Focus. Tap any exercise to watch the form-cue clip — the same demo your coach surfaces during the session.
02 · quads
Back squat
Классические приседания со штангой
6х10 · RPE 7
03 · quads
Narrow-stance leg press
Жим ногами платформы с узкой постановкой ног
4х20 · RPE 7
04 · quads
Alternating dumbbell lunges in place
Выпады с гантелями на месте поочередно
4х12 на ногу · RPE 7
ready when you are
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