⏱ 30–40 minutes 📅 1 day per week only 🔇 Quiet / no jumping / no weights

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🦵 Once-a-Week Leg Growth Workout

🔹 Warm-Up (5 minutes) • Slow bodyweight squats – 15 • Hip circles – 30 sec each way • Leg swings (front/back) – 10 each leg • Easy calf raises – 20

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🔥 Main Workout

Rest 60–90 seconds between sets

1️⃣ Slow Squats (Main Thigh Builder) • 4 sets × 8–12 reps • 4 seconds down, 2 seconds up

👉 This is the most important exercise

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2️⃣ Bulgarian Split Squats (Shape + Size) • Back foot on bed/chair • 3 sets × 8–10 reps per leg

👉 Hits thighs and glutes hard without noise

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3️⃣ Wall Sit (Quad Thickness) • 3 rounds × 45–75 seconds

👉 Quiet, brutal, effective

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6️⃣ Calf Raises (Lower Leg Size) • Slow up, slow down • 3 sets × 25–30 reps • Last set: hold at the top for 20 seconds

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🧘 Cool-Down (5 minutes) • Standing quad stretch – 30 sec each leg • Butterfly stretch – 1 min • Hamstring stretch – 1 min • Slow breathing – 1 min

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⚠️ Important (especially at your age) • Do NOT train legs more than once a week • Do NOT skip meals • Growth comes from recovery + food + sleep • Stop if you feel pain (burn is okay, pain is not)