Big muscles require big weights for big results. Quads are tough and can push 3 x body weight (with one leg) on a good old leg press. Calvies often don't get the respect that they deserve, especially considering the 8 x body weight forces that we ask them to absorb. Time to hit the gym or pick up a squat rack for the shed. The warm up for this section is thorough but please add more as you wish. There are no specific core exercises to finish off due to time constraints, but if time is no issue, pick and choose from the dedicated core strength section to compliment your gym. In place of core I have added in some balance exercises to finish up when you are nice and tired and need it the most. All weights are a guide, please use your discretion and refer to the blog on how to safely progress your weights.
Don't forget to download Physiapp from any app store (apple right here, android right here), select the most appropriate program from below and BAM! off you go. Of course, please have a read of our safety disclaimer and as always, any questions, please reach out.