3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
QuadsBeginnerCompound
Leg Press
Machine squat pattern; full depth with hips down.
Benefits
- Heavy leg work with back support
- Safe to train close to failure
How to do it
- Feet shoulder width, mid-platform
- Lower until knees reach about 90° or deeper
- Keep the hips on the seat
Common mistakes
- Hips curling up at the bottom
- Locking the knees hard
Starting prescription
- sets
- 3
- reps
- 10–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Knee · Modify
With a severe knee limitation: lighter load, shorter range, stop if it hurts. - Lower back · Modify
With a severe lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Easier
Harder
Programs that use it
4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
Your first workout in under three minutes.
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