If programming legs once per week, it usually ends up looking like this 👇🏻

Exercise 1: Leg Extensions
Exercise 2: Seated Leg Curls
Exercise 3: Pendulum or Hack Squats
Exercise 4: SLDLs or 45° Extensions
Exercise 5: Adduction Machine
Exercise 6: Glute Bridges (Machine or Smith)
Exercise 7: Calf Press

About 2 sets of each exercise

All sets in the 5ish to 10ish rep range

All sets taken to 0-2 RIR

3+ minutes rest between all sets

@waynewalls is running something similar and he’s making gains…NOT just maintaining