Type

of Training
ME
ME
ME
ME
ME
ME
ME
MH
MH
MH
MH
MH
MH
MH
MP and Power
MP and Power
MP and Power
MP and Power
MP and Power
MP and Power
MP and Power
MS
MS
MS
MS

STRENGTH TRAINING FOR LEG MUSCLES

Exercise
Repetitions
Sets
Load
Intensity Rest between sets
Leg Press (machine)
Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
Two Legged Extensions (machine) Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
One Leg Extensions (machine) Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
Standing Calf Raise
Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
Seated Calf Raise (machine)
Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
Free Weight lunges
Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
Barbell Squat
Low 16 / High 22
3
20-30% of 1RM 20-30%
30 Secs
ME = Muscular Endurance; the ability of your muscles to prolong the onset of fatigue
Leg Press (machine)
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
Two Legged Extensions (machine) Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
One Leg Extensions (machine)
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
Standing Calf Raise
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
Seated Calf Raise (machine)
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
Free Weight lunges
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
Barbell Squat
Low 8 / High 12
3
60-80% of 1 RM 60-80%
60-90 Secs
MH = Muscular Hypertrophy; an increase in the size of the muscle
Leg Press (machine)
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
Two Legged Extensions (machine) Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
One Leg Extensions (machine)
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
Standing Calf Raise
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
Seated Calf Raise (machine)
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
Free Weight lunges
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
Barbell Squat
Low 6 / High 8 Low 3 / High 4 40-80% of 1 RM 40-80%
90-120 Secs
MP = Muscular Power; exerting maximal strength and speed in a movement
Leg Press (machine)
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
>2 mins
Two Legged Extensions (machine) Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
>2 mins
One Leg Extensions (machine)
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
>2 mins
Standing Calf Raise
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
>2 mins

MS
MS
MS

Seated Calf Raise (machine)

Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
Free Weight lunges
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
Barbell Squat
Low 1 / High 5 Low 3 / High 5 85-95% of 1 RM 85-95%
MS = Muscular strength; exerting maximal force in a movement
1RM = Maximum lift in load (weight) for that single, specific exercise

>2 mins
>2 mins
>2 mins