| Exercice | Séries | Répétitions | Poids | Image |
|---|---|---|---|---|
| Quadriceps | ||||
| Squat | 4 | 10–12 | 60 kg | |
| Leg Extension | 4 | 8–10 | 60 kg | |
| Fessiers | ||||
| Squat Smith | 4 | 10–12 | – | |
| Hip Thrust | 4 | 15 | 30 kg | |
| Fente Bulgare | 4 | 10–12 | 20 kg | |
| Ischios | ||||
| Leg Curl | 4 | 15 | 30 kg | |
| RDL Smith | 4 | 10–12 | 20 kg | |