Commercial Gym – Quads & Calves Pick Your Compound Lift Back Squat, Front Squat, Leg Press, Hack Squat, or Box Squat. Pick your weapon of choice and use this as your main lift on leg day. The goal is to increase the weight or the repetitions over time. The stakes are higher on leg day. Injuries are worse and the weight is heavier, so prioritize good form. I personally use the Leg Press to reduce injury risk. Compound Lift – 4×8–12 DB Lunges – 3×12 Seated Leg Extensions – 3×12 Seated Calf Raises – 3×12 Standing Calf Raises – 3×12 Hotel Gym – Quads & Calves DB Lunges – 4×12 DB Bulgarian Split Squats – 3×12 (Keep your front foot closer to the bench to place more emphasis on the quads.) DB or Kettlebell Close-Stance Goblet Squats – 3×12 (Elevate your heels if possible.) DB Calf Raises – 3×12 Important Note The key component to building muscle is progressive overload. Track the weight and repetitions you use for every exercise so you can progressively increase either the weight or the repetitions over time. If you can comfortably complete your target rep range with good form, increase the weight on your next workout. For hotel gyms, if the available dumbbells aren’t heavy enough, increase the repetitions until you are only able to perform one more rep on your final set. This allows you to continue progressing even when equipment is limited.

Weight: no scale available (optional) Calories: 1600 Protein: 112 g Steps: 6336 Workout: chest/back/run Progress photo (optional)