intermediateLower Emphasis

Thick Thighs

Build strong, shapely legs. Focus on quad sweep, hamstring development, and overall leg size.

Days/Week

Weeks

Phases

86%

Popular

Program Goals

Build leg sizeQuad developmentLeg strength

3 leg days per week

Quad sweep focus

Hamstring balance

Progressive leg growth

Front Thigh

Back SquatLeg PressLeg ExtensionsWalking LungesSissy Squats

Maintain Upper

Bench PressRowsOHPPull-upsArms

Back Thigh

Romanian DeadliftLying Leg CurlsGood MorningsNordic CurlsGlute Ham Raise

Complete Development

Front SquatHack SquatBulgarian Split SquatLeg CurlsCalf Raises

Our AI will customize this template based on your profile

Days per week

Free • No credit card required

barbelldumbbellsleg machines

Split TypeLower Emphasis

Phases2

PeriodizationLinear

Popular 6-day split that groups muscles by movement pattern. Great for hypertrophy.

Traditional bodybuilding split. One muscle group per day with high volume.

Perfect first muscle-building program. Learn proper form while building foundational size and strength.