Legs focus (gym)

A focus block: run it for 6-8 weeks. Quads, hamstrings, glutes and calves are trained twice a week across two leg days, with a short upper-body day to keep your chest, back and shoulders ticking over.

Level: Intermediate
Days a week: 3 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Legs

The weekly sessions

Quads and calves

Exercise	Sets × reps	Rest	Technique
Barbell squat	4 × 6	150 s	Bar stable on your back, knees track over toes, stop 1-2 reps short of failing.
Leg press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Leg extension	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Calf raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Upper body

Exercise	Sets × reps	Rest	Technique
Dumbbell bench press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Dumbbell shoulder press	2 × 10	90 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Plank	2 × 40 s hold	60 s	Reps = seconds held. Body in one line, breathe steadily; stop the set when form slips.

Hamstrings and glutes

Exercise	Sets × reps	Rest	Technique
Romanian deadlift	3 × 8	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Bulgarian split squat	2 × 10	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Leg curl	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Hip thrust	3 × 10	90 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.

How to progress

Use double progression: add a rep per set each week within the range, then the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); the target muscle should feel worked, not wrecked. The rest of the body stays at maintenance volume on purpose, so do not add sets there.

Easier weeks

Take an easier week (about half the sets, same weights, stopping at RPE 6) in week 4 and after week 8, or earlier if your joints ache or your lifts drop for two sessions. After the block, switch to a general programme for a few weeks before repeating it.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.