Intense women Leg Training Program. Normally my wife sticks to this. However she tweeks it up a little. She don't use heavy weights, she's not built to use heavy weights. 20 mins of cardio after each workout.

8 week program, alternating week 1, week 2

WEEK 1 -
MONDAY/WEDNESDAY/FRIDAY

Warm-up legs and shoulders with deep knee bends, stretching is real important. Workouts are Prioritize the leg shape and demand fat burning with upper body maintenance, 8 weeks is the maximum this workout should be used without the addition of upper body work. Fourth day can be added, do your favorite upper body workout with Intense cardio.

Front Squats (5x20, 15, 10, 10, 10)
Stiff Legged Deadlifts (3x15)
tri-setted with
Leg Curls (3x15)
Calf Raises (3x20)

Incline Dumbbell Press (4x15)
supersetted with
Wide Grip Pulldowns (4x15)

No rest between supersets:
Dumbbell Pullovers (4x15)
supersetted with
Crunches (4x25)
20mins cardio

WEEK 2 -
MONDAY/WEDNESDAY/FRIDAY
Wide Stance Squat (Sumo Squats) on Smith Press (5x15)
Raised Lunges on block or step (3x15)
supersetted with
Leg Curls (3x15)
Dumbbell Pullovers (3x15)
supersetted with
Seated Lat Rows (3x15)

Dumbbell Shoulder Presses (3x15)
tri-setted with
Dumbbell Curls (3x15)
Triceps Pushdowns (3x15)

No rest between supersets:
Crunches (3x20)
supersetted with
Calf Raises (3xMax)
20mins cardio