BEGINNER

LEGS
@championmethod

Take a 90-second rest during sets & after all

3-4 sets are completed take 2-3 minute break
before moving to the next Workout

Barbell Squats (15-25) Reps Smith Machine Squats Leg Press (15-25) Reps
(15-25) Reps
Exercise 6

DB Lunges (15-25) Reps Thigh Extensions Leg Curls (15-25) Reps

(15-25) Reps
Exercise 7

Calve Presses (15-25) Reps

 INTERMEDIATE
@championmethod

LEGS OF SUCCESS
Take a 90-second rest during sets & after all
3-4 sets are completed take 2-3 minute break
before moving to the next Workout

1. 2. 3.

Squats (10-15) Reps Leg Press (12-15) Reps Sumo Squats (12-15) Reps

4. 5. 6.

Front Smith Machine Squats One-Legged Squats Leg Extentions

(12-15) Reps (12-15) Reps (20-25) Reps

7. 8.

Lying Leg Curls Seated Calf Press

(20-25) Reps (20-25) Reps
 @championmethod
aTHLETE

LEG-ACY
Take a 90-second rest between sets & after all
3-4 sets are completed to take 2-3 minute
break before moving to the next Superset

(Until failure) (Until failure)

 ADVANCED
@championmethod

LEGS UN-SPOKEN
Take a 90-second rest during sets & after all
3-4 sets are completed take 2-3 minute break
before moving to the next Superset

LEG PRESS (6-8 Reps) FRONT SQUATS SLED SQUATS DB SUMO SQUATS
(12-20 Reps) (8-10 REPS) (25-35 REPS)

STANDING CALVE PRESS SEATED CALVE PRESS SINGLE LEGGED SLED SQUATS DB LUNGES (25-35 Reps)
(15-25 Reps) (15-25 Reps) (8-10 per leg) or until failure

Single Legged Squats Leg extensions

15 per Leg (25-30 Reps)
LYING LEG CURLS – last exercise pick a weight so you
can do it for 6-8reps drop the weight immediately to do
12-15 reps, then drop the weight again to do 15-20 reps.
 HOME WORKOUT
@championmethod

30-minute
Leg Workout
Complete each exercise for 1 minute long. You will cycle
through all 3 of of these exercises for 30 minutes
completing as many rounds as possible.

Exercise 1
DB Split Squats

Exercise 2
RDL's

Exercise 3
Jump Rope
(Double Under)