Barbell Leg Exercises

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Few lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.