Leg focus – intermediate, 4 days/week, 8 weeks

Four gym days a week where the legs get two workouts with different emphasis: Monday knee-dominant with squat, leg press and Bulgarian split squat, Thursday hip-dominant with Romanian deadlift, hip thrust and leg curl. The upper body is split into push on Tuesday and pull on Friday. Eight weeks, the last one a deload.

How it works

Two leg workouts a week give more volume for thighs and glutes than a regular split, without any single workout getting unreasonably long. Both workouts start with squats. On Monday it is the day's heavy lift; on Thursday you go a bit lighter and put the effort into Romanian deadlifts and hip thrusts. Push and pull take care of the upper body, so chest, back, shoulders and arms are each trained once a week.

Weeks 1–4: stay at RIR 2. Weeks 5–7: same workouts, add one set to the first exercise and go to RIR 1. Week 8 is a deload – halve the sets, keep the weights.

Progression

The app shows last time's weight on every set. Add weight when you hit the top of the rep range on all sets. Stuck for three workouts at the same weight: drop 10% and build back up. Two leg days means more to recover from – sleep and food make a difference.

The rest days

Wednesday sits between the two leg days and gives the legs two days before the next leg workout; Tuesday's upper-body workout hardly loads them. The weekend is free. A walk or light mobility on rest days is fine, but let the legs rest from heavy training.

If four days becomes three

Keep both leg days and combine the upper body that week: do the first three or four exercises from both the push and pull workouts on Friday.