This 5-day plan is designed to build leg endurance, focusing on higher repetitions and shorter rest periods to improve your muscles' stamina. It incorporates a variety of leg exercises to ensure comprehensive development and prevent plateaus.
1
Leg Endurance - Focus on Quads
4 exercises
Squat
3×15-20
· Legs · 45s rest
💡 Focus on controlled movement and deep range of motion.
Lunges
3×15-20 per leg
· Legs · 45s rest
💡 Maintain balance and ensure your knee tracks over your ankle.
Leg Extension
3×15-20
· Legs · 45s rest
💡 Squeeze quads at the top.
Step-Up
3×15-20 per leg
· Legs · 45s rest
💡 Use a stable platform and drive through the heel of your front foot.
2
Leg Endurance - Focus on Hamstrings & Glutes
4 exercises
Romanian Deadlift
3×15-20
· Legs · 45s rest
💡 Keep a slight bend in your knees and a flat back.
Glute Bridge
3×20-25
· Glutes · 45s rest
💡 Squeeze glutes at the top and hold for a second.
Leg Curl
3×15-20
· Legs · 45s rest
💡 Focus on the hamstring contraction.
Dumbbell Romanian Deadlift
3×15-20
· Legs · 45s rest
💡 Use dumbbells for a slightly different feel and range of motion.
3
Active Recovery & Light Cardio
4 exercises
Jump Rope
3×60 seconds
· Cardio · 30s rest
💡 Light to moderate intensity.
Hip Flexor Stretch
2×30 seconds per side
· Flexibility · 30s rest
💡 Focus on a gentle stretch.
Hamstring Stretch
2×30 seconds per side
· Flexibility · 30s rest
💡 Hold the stretch without bouncing.
Cat-Cow
2×10-12 cycles
· Flexibility · 30s rest
💡 Focus on spinal mobility.
4
Leg Endurance - Full Leg Circuit
4 exercises
Goblet Squat
3×15-20
· Legs · 45s rest
💡 Hold the dumbbell close to your chest.
Inverted Row
3×12-15
· Back · 45s rest
💡 Focus on squeezing shoulder blades together. (Can be done with bodyweight if no equipment)
Calf Raise
3×20-25
· Calves · 45s rest
💡 Full range of motion, pause at the top.
Dead Bug
3×15-20 per side
· Core · 45s rest
💡 Keep your lower back pressed into the floor.
5
Leg Endurance - High Rep Challenge
4 exercises
Squat
4×20-25
· Legs · 60s rest
💡 Aim for consistent pacing.
Lunges
4×20-25 per leg
· Legs · 60s rest
💡 Focus on endurance, not speed.
Glute Bridge
4×25-30
· Glutes · 60s rest
💡 Burn out those glutes!
Step-Up
4×20-25 per leg
· Legs · 60s rest
💡 Maintain good form throughout.