The Fitness Remodel

Strength & Conditioning, Bodybuilding, General Fitness
Coach
Derek Calhoon

This Program is built to grow, strengthen, and tone your legs! We are focused on CONTROLED comfortable reps. Whether you experience 0 days up to years of gym check ins, this program is for you. For my novice learners move comfortably and 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Back Squat

4 x 8 @ 70 %

B

Barbell Hip Thrust

4 x 12

C

DB Walking Lunges

3 x 10

D

Smith Machine Squats

3 x 15

E

Leg Extension

3 x 15

Monday
Week 1 Day 2

A

Bent Over Row

4 x 8

B1

Incline DB Bench Press

3 x 10

B2

Cable Face Pull

3 x 15

C

Lat Pulldown

4 x 15

D1

Seated DB Press

3 x 12

D2

Chest Supported Rear Delt Fly

3 x 12

Wednesday
Week 1 Day 4

A

Barbell RDL

4 x 12

B

Sumo Deficit Deadlift

3 x 10

C

Single Leg Weighted Hip Thrust

3 x 8

D

Seated Hamstring Curl

3 x 15

E

Seated Hip ABduction Machine

3 x 15

Thursday
Week 1 Day 5

A

DB Bench Press

4 x 10

B1

1-Arm DB Row

3 x 10

B2

DB Arnold Press

3 x 12

C

Dip

4 x 8

D1

Seated Cable Row

3 x 10

D2

Tricep Pushdown

3 x 15

Thick Thighs Save Lives