Train target

LEGS

Squat · hinge · sprint

30 CHARS

49 EX

Squat-pattern, hinge-pattern, and unilateral work. Quads grow from depth and slow eccentrics; hamstrings from controlled hinging; calves from sustained high-rep volume.

Weekly volume

12–20 sets

Hard working sets per week, distributed across 2–3 sessions. Stay near the lower bound on a cut, push the upper bound on a hypertrophy block.

Intensity

RPE 7–9 · top sets RPE 8

RPE = reps in reserve. RPE 8 ≈ 2 reps left in the tank. Cap top sets at RPE 9 outside of peaking blocks. Deload week 5 — drop volume 30–40%, hold intensity.

Form cues

Squat to depth — knees track over toes, keep tension out of the hole
RDL: hinge until you feel the hamstrings stretch, then drive the floor

TOP 6 HITTERS

Sorted by legs exercises in their split

All Might

Monkey D. Luffy

MONKEY D. LUFFY

Asta

Vegeta

Goku

Naruto

All Might

Top legs program

ALL MIGHT · SYMBOL OF PEACE

6 legs exercises · 5 days/wk

EXERCISE REFERENCE

49 distinct

Every legs movement across the roster · click ▶ for a form-check video

Squats (bodyweight)▶ demo

Sets

1

Reps

100

Rest

as needed

Weighted squats▶ demo

Sets

5

Reps

12

Rest

120s

Bulgarian split squats▶ demo

Sets

4

Reps

10/leg

Rest

75s

Box jumps▶ demo

Max height each rep

Sets

5

Reps

5

Rest

90s

Calf raises (weighted)▶ demo

Sets

4

Reps

20

Rest

60s

Deadlift▶ demo

Sets

5

Reps

5

Rest

180s

Back squat▶ demo

Sets

5

Reps

6

Rest

180s

Romanian deadlift▶ demo

Sets

4

Reps

8

Rest

120s

Leg press▶ demo

Sets

4

Reps

12

Rest

90s

Walking lunges▶ demo

Sets

3

Reps

20 steps

Rest

75s

Standing calf raise▶ demo

Sets

4

Reps

15

Rest

60s

Pistol squats▶ demo

Sets

5

Reps

5/leg

Rest

90s

Broad jumps▶ demo

Sets

5

Reps

5

Rest

90s

Single-leg RDL▶ demo

Sets

4

Reps

8/leg

Rest

75s

Bodyweight squats▶ demo

Sets

5

Reps

30

Rest

45s

Jump squats▶ demo

Sets

5

Reps

15

Rest

60s

Calf raises▶ demo

Sets

5

Reps

25

Rest

30s

Depth jumps▶ demo

Sets

4

Reps

5

Rest

120s

Single-leg bounds▶ demo

Sets

4

Reps

10/leg

Rest

75s

Cossack squats▶ demo

Sets

4

Reps

8/side

Rest

60s

Deep squat hold▶ demo

Sets

3

Reps

60s

Rest

30s

Front squat▶ demo

Sets

4

Reps

6

Rest

150s

Walking lunges (loaded)▶ demo

Sets

4

Reps

20 steps

Rest

90s

Pause squat▶ demo

Sets

3

Reps

5

Rest

150s

Conventional deadlift▶ demo

Sets

5

Reps

3

Rest

210s

Bulgarian split squat▶ demo

Sets

3

Reps

10/leg

Rest

90s

Reactive box jumps (partner cue)▶ demo

Jump only on visual cue

Sets

6

Reps

5

Rest

90s

Depth jump → sprint 10m▶ demo

Sets

5

Reps

3

Rest

120s

Squat (heavy)▶ demo

Sets

5

Reps

3

Rest

180s

Deadlift (heavy)▶ demo

Sets

4

Reps

3

Rest

210s