Session logic: Barbell squat first for maximal neural drive, leg press for spinal-safe quad volume, lunges for unilateral correction. Hamstrings at both lever points (hip hinge + knee curl). Calves last with both gastrocnemius (standing) and soleus (seated). Rest periods: 3–4 min on squats, 2–3 min on compounds, 60–90 sec on calves.
#
Muscle
~Min
Score
Exercise
1
Quads — compound
8–10
74 A
Barbell Breathing Squat
2
Quads — machine
7–9
69 B
Medium Stance Top Pad Leg Press
3
Quads — unilateral
7–9
69 B
Barbell Alternated Front Lunge
4
Hamstrings — hip lever
7–9
73 A
Stiff Legged Barbell Good Morning
5
Hamstrings — knee lever
6–8
60 B
Low Wall Pulley Thigh Biceps Curl
6
Calves — gastrocnemius
5–7
54 C
Standing Barbell Toe Raise
7
Calves — soleus
5–7
53 C
Seated Barbell Toe Raise
Two A-grade exercises (73–74), three B-grade (60–69), two C-grade calves (53–54). C-grade calves reflect the 2:1 lever efficiency, not poor exercise selection — compensate with volume and slow eccentrics. Total session: ~50–60 min including rest.