Build Muscle Recommended program

Leg Day: Quads, Hams & Glutes

The legs session of push/pull/legs. Back squats and Romanian deadlifts lay the foundation; leg press, curls, extensions and calf raises finish the job.

12exercises

55min

26sets

0Done ×

Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 12 reps Hamstrings

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 15s

Bodyweight Squat

1 sets 15 reps Quadriceps

rest 30s

Main 6 exercises

Barbell Back Squat

4 sets 6-8 reps Quadriceps

rest 150s

Barbell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 120s

Leg Press

3 sets 10-12 reps Quadriceps

rest 90s

Lying Leg Curl

3 sets 10-12 reps Hamstrings

rest 60s

Leg Extension

3 sets 12-15 reps Quadriceps

rest 60s

Machine Standing Calf Raise

4 sets 12-15 reps Calves

rest 60s

Cool-down 3 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Seated Hamstring Stretch

1 sets 30s Hamstrings

rest 10s

Wall Calf Stretch

1 sets 30s Calves

rest 10s