Follow this 5-day workout plan to strengthen your entire body with structured routines.
1
Day 1: Quads & Calves Emphasis
Focus on building quads and calf strength with controlled, foundational movements.
- Light cardio (1–2 minutes): treadmill, bike, or march in place
- Dynamic leg swings, ankle and hip circles
- Slow walking or gentle pedaling for 2 minutes
- Static stretches for quads, hamstrings, calves
2
Day 2: Hamstrings & Glutes
Emphasize the posterior chain with targeted exercises for hamstrings and glutes.
- Light jogging in place or easy cycling (2–3 minutes)
- Dynamic toe touches, hip hinges with no weight
- Easy pace on treadmill or elliptical for 2 minutes
- Static stretching for hamstrings, glutes, hip flexors
3
Day 3: Plyometric Leg Power
Enhance explosive power through jumping and dynamic leg movements.
- Light skipping or jumping jacks (2 minutes)
- Dynamic lateral lunges, bodyweight squats
- Easy walking or stationary bike (2–3 minutes)
- Stretch quads, hamstrings, glutes, ankles
4
Day 4: Unilateral & Accessory Work
Address muscle imbalances through single-leg exercises and targeted accessory movements.
- Light bike or treadmill (2 minutes)
- Leg swings, knee hugs, ankle rotations
- Slow walking for 2 minutes
- Static stretching for hips, inner thighs, calves
5
Day 5: Endurance & High Reps
Target muscular endurance with higher rep ranges and shorter rest for a final leg burn.
- Light cycling or elliptical (2–3 minutes)
- Bodyweight squats, forward lunges (2 sets x 8 each)
- Slow walk or stationary bike (2 minutes)
- Static stretches for quads, hamstrings, glutes, calves