Home Leg Rebuild

Physio-based quad and hamstring rebuild. Home-first. Dumbbells, bench, bike.

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Today's session

The plan loads from your current date. If your legs feel beaten up, use the easier option.

Starting This Week

Wed Jun 3Session B-lite
Thu Jun 4Easy bike 20-30 min or rest
Sat Jun 6Session A-lite
Sun Jun 7Rest or easy bike 20 min
Mon Jun 8Begin the regular week

Session B-lite for today

RIR 3-4. Controlled, easy, no failure.

Bike warmup8 min easy
Dumbbell Romanian deadlift2 x 8, RIR 4, 90 sec rest
Hip thrust on bench2 x 10, RIR 3-4, 90 sec rest
Hamstring slider curl2 x 6-8, 60 sec rest. If full curls are too hard: bridge up, slide out slowly, reset.
Controlled step-down2 x 6/leg, 3 sec down, 60 sec rest
Side plank or easy Copenhagen plank2 x 20 sec/side
Bike cooldown5 min easy

Session A-lite for Saturday

RIR 4. Bodyweight first on unilateral work.

Bike warmup8 min easy
Goblet box squat to bench2 x 8, RIR 4, 90 sec rest
Short split squat2 x 8/leg, bodyweight first, 60 sec rest
Low step-up2 x 10/leg, 45-60 sec rest
Wall sit2 x 30 sec, 45 sec rest

Regular Week

MondaySession A, quad strength
TuesdayBike plus quad endurance
WednesdayRest
ThursdaySession B, hamstrings and glutes
FridayEasy bike or rest
SaturdaySession C, mixed strength and endurance
SundayRest

Session A: Quad Strength

Warmup first: bike 8 min easy, 2 x 20 sec higher cadence, then easy ramp sets.

Bike quad block or backward walk4 x 2 min moderate resistance, 1 min easy. Bike: smooth 60-70 rpm if knees feel good.
Goblet box squat to bench3 x 8-10, 90 sec rest. 3 sec descent, sit lightly.
Short split squat2 x 8-10/leg, 60-75 sec rest. Use hand support.
Low step-up2 x 10-12/leg, 45-60 sec rest. Low stair or step first.
Wall sit3 x 30-45 sec, 45 sec rest. Add time before depth.

Bike Plus Quad Endurance

If legs feel beaten up, replace this with 25-40 min easy zone 2 biking.

Bike intervals4 x 5 min at RPE 6, with 1 min very easy between blocks
Wall sit or Spanish squat hold2 x 30-45 sec. Spanish squat only if setup is safe.
Low step-ups2 x 20 alternating

Session B: Hamstrings and Glutes

Warmup first: bike 8 min easy, 2 x 20 sec higher cadence, then easy ramp sets.

Dumbbell Romanian deadlift3 x 8-10, 90 sec rest. 3 sec descent.
Hip thrust on bench3 x 8-12, 90 sec rest
Hamstring slider curl2 x 6-10, 60 sec rest. Socks or towels on smooth floor. Eccentric-only is fine.
Controlled step-down2 x 6-8/leg, 60 sec rest. Low step, 3 sec descent.
Side plank or short Copenhagen plank2 x 20-30 sec/side, 30-45 sec rest

Session C: Mixed Strength and Endurance

Mixed day. Keep it clean and repeatable.

Front-foot elevated split squat3 x 6-8/leg, 75 sec rest. Only 2-5 cm elevation at first.
Dumbbell Romanian deadlift2 x 10, 90 sec rest. Lighter than Session B.
Goblet squat or low step-up2 x 10-12, 60 sec rest
Hamstring slider curl or prone dumbbell hamstring curl2 x 10-15, 45-60 sec rest
Farmer carry4 x 30-45 sec, 45 sec rest
Wall sit2 x 30-45 sec

Rules

This is the plan for 4 weeks. Do not optimize during the workout.

Weeks 1-2Every set around RIR 3-4.
Weeks 3-4Move to RIR 2-3 only if recovery is good.
ProgressionOnly one variable per exercise at a time: reps, load, range, time, or sets.
Unilateral workProgress control and range of motion first, then add dumbbells.
Isometrics and carriesAdd 5 sec each week until 60 sec, then add load or a harder angle.
Recovery adjustmentIf soreness is heavy or joints feel annoyed, remove 1 set from every lower-body exercise that day and repeat the same load next time.

Stop and contact your physio or doctor if pain is sharp, stabbing, constant, makes you limp, lasts more than 2 hours after training, gets worse at night, or comes with swelling, heat, or redness.

Session Log

Session

Loads

RIR

Pain during / after / next morning

One progression next time