
Day 1: Seated leg extensions 8 sets 25-50 reps Seated leg press 6 sets 25-50 reps Calf raises with hack squat machine 6 sets 25-50 reps Day 4: Cable squats 4 sets 15-25 reps Seated calf press or stair stepper calf raises 4 sets 25-50 reps Seated hamstring curl 4 sets of 25-50 reps