1.

Barbell Squat - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest

2.

Leg Press - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest

3.

Leg Extensions - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest

4.

Lying Leg (Hamstrings) Curls - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest

5

Standing Calf Raises - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest

6

Seated Calf Raise - 5 sets of 8-12 reps

Set 1: 12 reps warm up
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 8 reps

45 seconds rest