Day 1: Squat & Lunge Focus
- Squats: 4 sets of 15 reps
- Lunges: 4 sets of 12 reps per leg
- Glute Bridges: 3 sets of 15 reps
Day 2: Deadlift & Step-Up Strength
- Deadlifts: 4 sets of 10 reps
- Step-Ups: 3 sets of 12 reps per leg
- Calf Raises: 3 sets of 20 reps
Day 3: Glute & Hamstring Activation
- Glute Bridges: 4 sets of 20 reps
- Leg Curls: 3 sets of 15 reps
- Kettlebell Swings: 3 sets of 15 reps
Day 4: Rest & Recovery
- Light Walking: 30 minutes
- Stretching Routine: Focus on legs and back
- Foam Rolling: 10 minutes on thighs and glutes
Day 5: Intense Thigh Sculpting
- Bulgarian Split Squats: 4 sets of 10 reps per leg
- Sumo Squats: 3 sets of 12 reps
- Calf Raises: 3 sets of 15 reps
Day 6: Integrated Movement
- Kettlebell Swings: 4 sets of 12 reps
- Lunges: 4 sets of 15 reps per leg
- Glute Bridges: 3 sets of 15 reps
Day 7: Active Recovery
- Yoga Session: 30 minutes focusing on legs
- Light Cycling: 20 minutes
- Stretching: Full body stretch to end the week