By following this workout plan, you agree to our medical disclaimer.

Workout plan 1

Day 2: Quads, Hamstrings, Cardio

Warm up

-start with 5 minutes of cardio of your choice

-move into some quad stretches, followed by some hamstring stretches

-warm-up set of 1/3 of your working weight on the leg press for approximately 10 reps

-move into another set of quads stretches and then hamstring stretches

-warm-up set with 2/3’s of your working weight on the leg press for approximately 10 reps

-take about a minute rest

Strength Set

-3 working sets of leg press in the 5-8 rep range. Take approximately 1-1 1/2 min rest in between sets

-take about a minute rest before you start the triset

You may prefer to use a machine leg press or only have access to one at the gym you go to

machine leg press

Or, you may prefer a plate-loaded leg press

weighted leg press


-3 total sets of 10-12 reps.

-squats on smith machine (you can do them free weight if you feel comfortable) + lying leg curls+ leg extensions

-take only 30-45 seconds rest in between sets.

If you feel more comfortable with squats, you may prefer to do them free-weight on a squat rack

squat rack

You can use the smith machine if you prefer, though.

smith machine

Also, you may chose to put a pad on the bar for more comfort as you’re doing squats



-to conclude this workout, do 15 minutes of cardio of your choice. I would recommend walking for your cardio on this day. If you do walk, consider putting the treadmill on a slight incline.

Here is a pdf version of the workout plan if you wish to print out a copy of it:

Day 2 PDF

Click here to get started on day 3


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