Variation to Dorian Yates program - leg day

by

5 athletes joined

Program Description

Build muscles

Program Overview

Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Aug 10, 2024 10:37
Last Edited
Nov 23, 2024 05:33

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11

WEEK 12

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2

2

8 reps

6 reps

-

-

2

Leg Press

4

8 reps

-

3

Hack Squat

3

-

4

Leg Extension

3

8 reps

-

5

Lying Leg Curl

1

1

1

1

8 reps

10 reps

12 reps

15 reps

-

-

-

-

6

Straight Leg Calf Raise

4

15 reps

-

Day 1

1

Squat (Barbell)

2 Sets

2 Sets

8 Reps

6 Reps

-

-

2

Leg Press

4 Sets

8 Reps

-

3

Hack Squat

3 Sets

-

4

Leg Extension

3 Sets

8 Reps

-

5

Lying Leg Curl

1 Set

1 Set

1 Set

1 Set

8 Reps

10 Reps

12 Reps

15 Reps

-

-

-

-

6

Straight Leg Calf Raise

4 Sets

15 Reps

-