6 weeks to legs

6 weeks to wheels

Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	Quads   20 min stationary bike	Hams	20 min. stepmill	Off	Whole Leg   20 min. stepmill	Off
Off	Quads   20 min stationary bike	Hams	30 min. stepmill	Off	Whole Leg   30 min. stepmill	Off
Off	Quads   40 minutes stationary bike	Hams	40 min. stepmill	Off	Whole Leg   40 min. stepmill	Off
Off	Quads   20 minutes stationary bike	Hams	20 min. stepmill	Off	Whole Leg   20 min. stepmill	Off
Off	Quads   20 min. jog or treadmill	Hams	30 min. stepmill	Off	Whole Leg   30 min. stepmill	Off
Off	Quads   40 min. stationary bike	Hams	40 min. stepmill	Off	Whole Leg   40 min. stepmill	Off

 

 

Week 1:

 

Quads

1. Pliet Squat (3×5-6)
2. Seated Leg Extensions (3×5-7)
3. Adductor Machine (4×8-10)

 

Hams

1. Deadlifts (3X5-6)
2. Bear Squats (3×5-6)
3. Machine Prone Leg Curl (4×5-7)
4. Abductor Machine (4×8-10)

 

Whole Leg

1. Power-Style Barbell Back Squat (3×5-6)
2. Dumbbell Walking Lunge (3×10 each leg)
3. Single-Leg Machine Press (3×5-6 each leg)

 

Week 2:

 

Quads

 

1. Box Jumps (4×10)
2. Barbell Front Squats (5×10-12)
3. Machine Leg Extensions (5×10-12)
4. Adductor Machine (5×10-12)

 

Hams

 

1. Straight-leg deadlifts (5×10-12)
2. Dumbbell Leg Curl (5×10-12)
3. Wide-Stance Machine Leg Press (5×10-12)
4. Abductor Machine (5×10-12)

 

 

Whole Leg

 

1. Standard Barbell Squat (10×10)
2. Goblet Squat (5×10-12)
3. Machine Leg Extensions (7×12-15)
4. Machine Prone Leg Curl (7×12-15)

 

Week 3:

 

Quads

 

1. Donkey Squats (5×10)
2. Machine Leg Extensions (5×10)
3. Close-Stance Leg Press (5×10)

 

Hams

 

1. Standard Deadlift (5×10)
2. Single-Leg Machine Curl (5×12-15)
3. Hyperextensions (5×12-15)

 

Whole Leg

 

1. Standard Machine Leg Press (7×12-15)
2. Weighted Box Steps (7×12-15 each leg)
3. Band Side Walks (4×10 each leg)
4. Adductor Machine (7×12-15)

 

Week 4

 

Quads

 

1. Pliet Squats (4×5-6)
2. Machine Leg Extensions (4×5-6)
3. Adductor Machine (4×5-6)

 

Hams

 

1. Bear Squats (4×5-6)
2. Single-Leg Machine Curls (4×5-6)
3. Hyperextensions (4×10)

 

Whole Leg

 

1. Box Jumps (3×10)
2. Power-Style Barbell Back Squats (3×5)
3. Deadlifts (4×5)
4. Standard Machine Leg Press (3×5)

 

Week 5

 

Quads

 

1. Pause-and-Hold Machine Leg Extensions (10×10)
2. Close-Stance Leg Presses (7×10)
3. Stop-and-Hold Adductor Machine (7×8)
4. Goblet Squats (7×8)
5. Dumbbell Walking Lunges (4×10 each leg)

 

Hams

 

1. Straight-Leg Deficit Deadlifts (10×10)
2. Single-Leg Machine Leg Curl (8×10)
3. Wide-Stance Leg Presses (10×10)
4. Bear Squats (8×10)
5. Abductor Machine (7×12-15)

 

Whole Leg

 

1. Standard Machine Leg Press (10×10)
2. Goblet Squats (4×15)
3. Prone Machine Leg Curl (8×12-15)
4. Abductor Machine (7×12-15)

 

Week 6

 

Quads

 

1. Barbell Front Squats (5×12-15)
2. Single-Leg Machine Extensions (5×12-15)
3. Adductor Machine (5×12-15)

 

Hams

 

1. Rack Pulls (5×12-15)
2. Prone Machine Leg Curls (5×12-15)
3. Adductor Machine (5×12-15)

 

Whole Leg

 

1. Barbell Standard Back Squat (5×15)
2. Single-Leg Machine Presses (5×15)
3. EZ Bar or Straight Bar Walking Lunges (5×10 each leg)

 

(Please note this program can be incorporated with other workout routines)

Printable version: six-weeks-to-wheels