Week 2 - Strength Progression

Legs (Hypertrophy Focus)

Week 2 legs keeps the higher-rep focus while pushing last sets to failure for quads, glutes, and adductors.

Session at a Glance

7 movements targeting quads, hamstrings, adductors, abductors, and calves with RPE 10 finishers.
Leg extension shifts to myo-reps to squeeze extra tension from each activation set.
Sub options cover unilateral swaps and limited-equipment choices so nothing stalls the session.

Work up with 2-4 feeder sets on the leg press, then 1-2 on the remaining machines.
Hold rest to 2-3 minutes on primary lifts and 1-2 minutes on isolation pieces.
Log the load you hit at failure so Week 3 can match or beat it with dialed-in form.

Exercise 1

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Place your feet lower on the platform, control the descent, and pause lightly at the bottom for quad bias.

Exercise 2

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Lean forward slightly, get a long hamstring stretch, and keep the hips down as you curl.

Exercise 3

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Drop until the front thigh is parallel, keep the torso slightly forward, and drive up through the front heel.

Exercise 4

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Treat this as a myo-rep cluster: hold the seat back, control a 2-3 second negative, then knock out short-rest mini sets after failure.

Exercise 5

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Squeeze hard through the entire range and drive the knees together for a focused adductor pump.

Exercise 6

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Use pads or a longer range when you can, lean forward, and hold the squeeze to light up the glutes.

Exercise 7

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Pause at the bottom for 1-2 seconds, roll across the ball of the foot, and stretch the calves between sets.