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
- Pliet Squat (3×5-6)
- Seated Leg Extensions (3×5-7)
- Adductor Machine (4×8-10)
Hams
- Deadlifts (3X5-6)
- Bear Squats (3×5-6)
- Machine Prone Leg Curl (4×5-7)
- Abductor Machine (4×8-10)
Whole Leg
- Power-Style Barbell Back Squat (3×5-6)
- Dumbbell Walking Lunge (3×10 each leg)
- Single-Leg Machine Press (3×5-6 each leg)
Week 2:
Quads
- Box Jumps (4×10)
- Barbell Front Squats (5×10-12)
- Machine Leg Extensions (5×10-12)
- Adductor Machine (5×10-12)
Hams
- Straight-leg deadlifts (5×10-12)
- Dumbbell Leg Curl (5×10-12)
- Wide-Stance Machine Leg Press (5×10-12)
- Abductor Machine (5×10-12)
Whole Leg
- Standard Barbell Squat (10×10)
- Goblet Squat (5×10-12)
- Machine Leg Extensions (7×12-15)
- Machine Prone Leg Curl (7×12-15)
Week 3:
Quads
- Donkey Squats (5×10)
- Machine Leg Extensions (5×10)
- Close-Stance Leg Press (5×10)
Hams
- Standard Deadlift (5×10)
- Single-Leg Machine Curl (5×12-15)
- Hyperextensions (5×12-15)
Whole Leg
- Standard Machine Leg Press (7×12-15)
- Weighted Box Steps (7×12-15 each leg)
- Band Side Walks (4×10 each leg)
- Adductor Machine (7×12-15)
Week 4
Quads
- Pliet Squats (4×5-6)
- Machine Leg Extensions (4×5-6)
- Adductor Machine (4×5-6)
Hams
- Bear Squats (4×5-6)
- Single-Leg Machine Curls (4×5-6)
- Hyperextensions (4×10)
Whole Leg
- Box Jumps (3×10)
- Power-Style Barbell Back Squats (3×5)
- Deadlifts (4×5)
- Standard Machine Leg Press (3×5)
Week 5
Quads
- Pause-and-Hold Machine Leg Extensions (10×10)
- Close-Stance Leg Presses (7×10)
- Stop-and-Hold Adductor Machine (7×8)
- Goblet Squats (7×8)
- Dumbbell Walking Lunges (4×10 each leg)
Hams
- Straight-Leg Deficit Deadlifts (10×10)
- Single-Leg Machine Leg Curl (8×10)
- Wide-Stance Leg Presses (10×10)
- Bear Squats (8×10)
- Abductor Machine (7×12-15)
Whole Leg
- Standard Machine Leg Press (10×10)
- Goblet Squats (4×15)
- Prone Machine Leg Curl (8×12-15)
- Abductor Machine (7×12-15)
Week 6
Quads
- Barbell Front Squats (5×12-15)
- Single-Leg Machine Extensions (5×12-15)
- Adductor Machine (5×12-15)
Hams
- Rack Pulls (5×12-15)
- Prone Machine Leg Curls (5×12-15)
- Adductor Machine (5×12-15)
Whole Leg
- Barbell Standard Back Squat (5×15)
- Single-Leg Machine Presses (5×15)
- 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