Lift · 51 min

Leg Day

Squats, Romanian deadlifts and machines for quads, hamstrings, glutes and calves.

• 51 minutes
• Regular
• Barbell, Machine, Rack

Customise copies this workout to the Bench, where every move and number is yours to change.

You open with the barbell back squat, then hinge with the Romanian deadlift and add volume on the leg press. Leg curls, leg extensions and calf raises finish each muscle on its own. Expect to feel it tomorrow the first few times; that settles within two weeks.

Kit

Barbell, Machine, Rack

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ3 Steady · 115 to 128 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place60 s
   • Leg Swing30 s each side
   • Hip Hinge Drill8 reps
   • Bodyweight Squat10 reps

2. Barbell Back Squat4 rounds

   Z4 Work
   • Barbell Back Squat5 to 8 reps · Two lighter warm-up sets first, then your working weight

3. Barbell Romanian Deadlift3 rounds

   Z4 Work
   • Barbell Romanian Deadlift6 to 10 reps

4. Leg Press3 rounds

   Z3 Steady
   • Leg Press8 to 12 reps

5. Lying Leg Curl3 rounds

   Z3 Steady
   • Lying Leg Curl10 to 15 reps

6. Leg Extension3 rounds

   Z3 Steady
   • Leg Extension10 to 15 reps

7. Standing Calf Raise Machine4 rounds

   Z3 Steady
   • Standing Calf Raise Machine10 to 15 reps

8. Cool down

   Z1 Recover
   • Standing Hamstring Stretch30 s each side
   • Wall Chest Opener30 s each side
   • Half-Kneeling Hip Flexor Stretch30 s each side
   • Child's Pose45 s

Drawing by Everkinetic, CC BY-SA 4.0, shown white on dark.

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.