Legs B — posterior emphasis
6 exercises, ~70 minutes. Hinge-led, hamstrings and glutes.
2 min read
| # | Exercise | Sets × reps | RIR | Rest |
|---|---|---|---|---|
| 1 | Hip thrust | 4 × 8–10 | 2, 1, 1, 0 | 3 min |
| 2 | Bulgarian split squat | 3 × 8–12 each | 2, 1, 0 | 2.5 min |
| 3 | Seated leg curl | 4 × 10–12 | 1, 1, 1, 0 | 90 s |
| 4 | Leg press (feet high) | 3 × 12–15 | 1, 1, 0 | 2 min |
| 5 | Leg extension | 3 × 15–20 | 1, 1, 0 | 90 s |
| 6 | Seated calf raise | 4 × 10–15 | 1, 1, 1, 0 | 90 s |
Notes
Hip thrust leads because Legs B is the posterior day and it is the most horizontally-oriented loaded hip extension available. Squats load the stretch; hip thrusts load peak contraction. Complements, not alternatives.
Bulgarian split squats. Brutal, and worth it — single-leg loading with a deep stretch on the front leg, and they expose imbalances a bilateral squat lets you hide. Three sets each side.
Four sets of seated leg curls. Hamstrings do two jobs: hip extension (RDL on Legs A) and knee flexion (here). Neither substitutes for the other, and the seated version trains them at a longer length than lying because the hip is flexed.
Leg press with feet high shifts emphasis toward glutes and hamstrings rather than quads — deliberate on the posterior day.
Seated calf raise for soleus, knee bent. Legs A does standing for gastrocnemius. Between them, calves get 8 weekly sets across both heads, which is roughly double what most programs prescribe and roughly what calves actually need.
Weekly lower-body totals
| Muscle | Weekly direct sets |
|---|---|
| Quads | 13 (squat, hack, leg press, 2× extension) |
| Hamstrings | 10 (RDL, 3× curl sessions) |
| Glutes | 11 (squat, hip thrust, split squat, leg press) |
| Calves | 8 |
Inside the 12–18 range for the primary movers, at 2× direct frequency plus the specialisation slot.
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How specialisation works
20+ sets on one muscle, maintenance on everything else. The highest-value block.
2 min