Free in the appIntermediate4 days / week6 weeks

Leg Specialization Block

6-week intermediate leg-focused block. Three direct leg sessions per week — heavy squat, hamstring/glute volume, quad pump — with maintenance on upper body.

Equipment
Barbell, Dumbbells, Machines
Style
Heavy, Volume

Start Leg Specialization Block for free

Capazity schedules every session, logs your sets and adjusts the weights from your own maxes — so you just show up and lift.

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About this program

Six-week leg specialization for the lifter wanting bigger, more developed legs. Three direct leg sessions per week target each major muscle group: heavy squat (quads + overall mass), hamstring/glute volume (RDLs, leg curls, hip thrusts), and quad pump day (high-rep leg press, lunges, leg extensions). Upper body runs in maintenance mode.

Four training days per week (Mon/Tue/Thu/Fri). Mon: Heavy squat + light upper push. Tue: Light upper pull. Thu: Hamstring/Glute focus + quad accessory. Fri: Quad pump day + light shoulders. Six weeks linear progression. Best for intermediate bodybuilders with chicken legs and the willingness to suffer.

The program

Here's week 1 of 6. Percentages are of your one-rep max (1RM). In the app, weights are calculated for you.

See it with your weights

Enter your one-rep max and every percentage below turns into a weight you can load.

kg
Don't know your max? Estimate it from a recent set →

Week 1

  1. Day 1 Heavy Squat + Push Maint

    Squat5 × 5 @ 80%
    Leg Press ≤ 45°4 × 10
    Leg Extension3 × 12
    Bench Press3 × 6

  2. Day 2 Pull Maint

    Lat Pulldown3 × 10
    Cable Row3 × 10
  3. Day 3 Rest

  4. Day 4 Hamstring/Glute + Quad

    Romanian Deadlift4 × 8
    Hip Thrust4 × 10
    Leg Curl4 × 12
    Bulgarian Split Squat3 × 10

  5. Day 5 Quad Pump + Light Shoulders

    Leg Press ≤ 45°5 × 15
    Walking Lunges4 × 12
    Leg Extension5 × 15
    Strict Press3 × 6
    Lateral Raises3 × 12
  6. Day 6 Rest
  7. Day 7 Rest
  • Week 2
  • Week 3
  • Week 4
  • Week 5
  • Week 6

Weeks 2–6 are free in the Capazity app

Get the full 6-week program with every session scheduled, your weights calculated from your own maxes and each set logged as you go.

Download on theApp Store
Get it onGoogle Play
Open theWeb App

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