Gym

Leg day 1

Goal: Hypertrophy
Level: Intermediate
min/session: 50

Exercise	Sets	Reps	Rest
Hip thrust▶ video	4	10-15	120s
Femoral curls	4	12-15	90s
Calf raises▶ video	4	15	90s
Femoral deadlift	3	10-12	120s
Quadricep extensionWith double dropset at last set	3	12	—

This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.