22/08/2026
𝕋𝕙𝕖 𝕓𝕖𝕤𝕥 𝕝𝕖𝕘 𝕨𝕠𝕣𝕜𝕠𝕦𝕥 𝔻𝕆𝔼𝕊 𝕖𝕩𝕚𝕤𝕥.
And this is how I programme it.
We start with hamstring curls after warming up.
For your heavier movements, use progressive warm-up sets. If your working weight is 100kg, for example:
60kg x 6–8
80kg x 4–6
100kg x 1–2
Then rest 2–3 minutes before your working set.
Prime the system, then execute.
From there:
Hamstring curls → Leg extensions → Pendulum squat → Leg press → RDL/SLDL → Calves → Abduction → Adduction
The order matters.
We hit the hamstrings first, then the quads, before moving into the heavier compound work.
And squatting with blood-filled, pre-fatigued hamstrings?
Wait until you try it.
The pendulum squat is fantastic because it provides stability and allows you to focus on loading the legs. No pendulum? Use a hack squat.
Leg press then gives us another opportunity to load the legs hard.
RDLs/SLDLs give us the hip hinge we need for complete posterior development.
Then calves: full stretch, full contraction and NO bouncing.
Finally, abduction and adduction to finish the job.
You don’t need 25 exercises.
You need the right exercises, performed properly, taken close enough to failure and progressed over time.
That is how you build complete legs.
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