Leg exercises
Leg training is a squat pattern for the front of the thigh, a hinge for the hamstrings and glutes, and machine or single-leg work around them. The big barbell lifts carry the heaviest loads in any plan, so they get the longest rests.
Month6 counts your working leg sets over a rolling week against a range of 10–20, the band where muscle growth keeps rising with volume in the research it cites.
Back squat
How do you do a barbell back squat with good form?
6–10 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Barbell hip thrust
How do you do a barbell hip thrust correctly?
8–12 reps · 90 seconds rest · Gym (barbell, cable or machine)
Goblet squat
How do you do a goblet squat?
10–15 reps · 90 seconds rest · Dumbbells
Leg press
How do you use the leg press machine with good form?
10–15 reps · 90 seconds rest · Gym (barbell, cable or machine)
Romanian deadlift
How do you do a Romanian deadlift properly?
8–12 reps · 2.5 minutes rest · Gym (barbell, cable or machine)
Technique guidance for healthy adults, not medical advice. How every number is made, with its citations: Sources & method.