Delavier Definition Architecture

Legs Definition Routine

High-Density Striation & Lower Body Definition Protocols

0 / 19 Sets Completed
Timer Ready 00:00
1. Smith Squat
2. Leg Press
3. Barbell Lunge
4. Seated Leg Curl
5. LP Calf Raise
6. Seated Calf Raise
Smith-Machine Squat Quadriceps Sweep & Deep Striation
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-0): 3 seconds controlled descent, 1 second deep bottom transition, 1 second powerful ascent, 0 seconds lockout rest.
Rest: 90 seconds between defining sets.
"Delavier Note: Smith-machine squats allow strict vertical path control, maximizing outer quad sweep and separation under targeted tension."
Set 1Goal: 12 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
Set 4Goal: 8 Reps
Leg Press High-Volume Quad Density & Separation
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds eccentric lowering, 1 second deep chest-to-knee stretch pause, 1 second press, 1 second peak contraction.
Rest: 90 seconds between defining sets.
"Delavier Note: Foot placement variation on the sled shifts emphasis across the vastus lateralis and teardrop for refined muscle definition."
Set 1Goal: 10-12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 15 Reps
Barbell Lunge Glute-Ham Tie-in & Unilateral Definition
Est. 1 Rep Max-
Total Volume-
Tempo (3-1-1-1): 3 seconds step-back descent, 1 second bottom hover, 1 second driving ascent, 1 second stabilization.
Rest: 75 seconds between defining sets.
"Delavier Note: Barbell lunges engage the gluteal-hamstring tie-in and sculpt sharp separation along the lower thigh."
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
Seated Leg Curl Hamstring Isolation & Knee-Biceps Etching
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2 seconds controlled return, 1 second full stretch pause, 1 second powerful curl, 2 seconds peak hamstring squeeze.
Rest: 60 seconds between defining sets.
"Delavier Note: Seated leg curls provide a superior pre-stretch on the hamstrings, defining the posterior compartment and knee separation."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps
Set 3Goal: 15 Reps
Leg Press Calf Raise Gastrocnemius Stretch & Diamond Shaping
Est. 1 Rep Max-
Total Volume-
Tempo (2-2-1-2): 2 seconds eccentric lowering into deep heel stretch, 2 seconds bottom pause, 1 second explosive press, 2 seconds peak contraction.
Rest: 60 seconds between defining sets.
"Delavier Note: Full dorsiflexion stretch on the leg press sled recruits maximum muscle fibers to etch diamond calf definition."
Set 1Goal: 20 Reps
Set 2Goal: 15 Reps
Set 3Goal: 12 Reps
Seated Calf Raise Soleus Isolation & Lower Lower-Leg Density
Est. 1 Rep Max-
Total Volume-
Tempo (2-1-1-2): 2 seconds eccentric lowering, 1 second deep bottom stretch, 1 second press, 2 seconds hard contraction at top.
Rest: 45 seconds between defining sets.
"Delavier Note: Seated calf raises isolate the soleus muscle underneath the gastrocnemius, adding crucial lower leg thickness and definition."
Set 1Goal: 15 Reps
Set 2Goal: 15 Reps