Big Ol' Legs

Day 1: Quadriceps and Glutes

1. Barbell Squats: (4 x 6-8 reps)
2. Leg Press: (3 x 8-10 reps)
3. Bulgarian Split Squats: (3 x 10 reps)
4. Leg Extensions: (3 x 12-15 reps)
5. Glute Bridges: (4 x 12 reps)

Day 2: Hamstrings and Calves

1. Deadlifts: (4 x 6-8 reps)
2. Romanian Deadlifts: (3 x 8-10 reps)
3. Lying Leg Curls: (3 x 10-12 reps)
4. Standing Calf Raises: (4 x 12-15 reps)
5. Seated Calf Raises: (3 x 12-15 reps)

Day 3: Rest or Active Recovery (e.g., light cardio, yoga, stretching)

Day 4: Glutes and Hamstrings (Volume Day)

1. Barbell Hip Thrusts: (4 x 10-12 reps)
2. Dumbbell Walking Lunges: (3 x 12 reps per leg)
3. Stiff-Legged Deadlifts: (3 x 8-10 reps)
4. Kettlebell Swings: (4 x 15 reps)

Day 5: Quads and Calves (Volume Day)

1. Front Squats: (4 x 10-12 reps)
2. Hack Squats: (3 x 12-15 reps)
3. Leg Press (Narrow Stance): (3 x 10-12 reps)
4. Standing Calf Raises: (4 x 15-20 reps)
5. Seated Calf Raises: (3 x 15-20 reps)

Day 6 and 7: Rest or Active Recovery

Remember to warm up properly before each workout and cool down with some stretching or foam rolling afterward. Also, adjust the weights and repetitions according to your fitness level and goals. If you're new to weightlifting, consider consulting a fitness professional or personal trainer to ensure you're using proper form to prevent injuries. Additionally, make sure to maintain a balanced diet to support your muscle growth and recovery.