Leg Workout

Training is essential, here is an example of a training plan with a focus on legs divided into 3 days.

Day 1: Focused on Quads and Glutes

1. Squats: 4 sets x 8-10 reps
2. Dumbbell Lunges: 3 sets x 10 reps per leg
3. Machine Leg Extensions: 3 sets x 12-15 reps
4. Weighted Bridge: 3 sets x 12 reps

Day 2: Focused on the Hamstrings

1. Deadlift: 4 sets x 6-8 reps
2. Leg curls: 3 sets x 10-12 repetitions
3. Reverse lunges: 3 sets x 10 reps per leg
4. Hyperextensions (back extension): 3 sets x 12-15 reps

Day 3: Combined and Finishing Training

1. Horizontal press (leg press): 4 sets x 10-12 reps
2. Box Jump: 3 sets x 15 reps
3. Dumbbell Step-Ups: 3 sets x 10 reps per leg
4. Wall sit (wall squat): 3 sets of 30 seconds to 1 minute

Make sure you vary the load and always have good execution technique to maximize the benefits of leg training.