Marvel Fitness
Gaining Phase 2
Day 4
Giant Battle · Legs · 9 Exercises
Tap any card to watch the exercise demo
Barbell Deadlift
5 sets × 5 reps
60s rest
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Hack Squats
4 sets × 12 reps
60s rest
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Jefferson Squats
4 sets × 12 reps
0s rest
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Leg Curls
4 sets × 20 reps
0s rest
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Leg Press
4 sets × 12 reps (dropset final set)
60s rest
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Anterior Tibialis Raise
4 sets × 12 reps
0s rest
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Standing Calf Raise
4 sets × 30 reps (10 toes inward, 10 forward, 10 outward)
60s rest
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Bulgarian Split Squats
4 sets × 12 reps
0s rest
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Hip Thrusts
4 sets × 12 reps
60s rest
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After Workout Tips
- Heavy leg day ke baad quad, hamstring aur hip flexor stretch zaroor karo.
- Bulgarian split squats ke baad hip aur glute stretch karo — pigeon pose best hai.
- Protein aur carbs dono lo — deadlift aur leg press ke baad glycogen replenish karna zaroori hai.
- Foam rolling karo agar ho — soreness bahut zyada hogi aaj raat.
- 48 ghante legs ko rest do — agle din upper body ya cardio karo.