This leg day has 6 exercises and 17 sets in all. It's part of the push pull legs, 3-day push pull legs, bro split and 5-day upper lower and push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Leg Day Workout Example
An example leg day for quads, hamstrings, glutes and calves, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| SquatQuads, glutes, lower backSwap: Goblet squat or hack squat machine | 3 | 6 to 8 | 2 to 3 min | 1 to 3 |
| Romanian deadliftHamstrings, glutes, lower backSwap: Dumbbell Romanian deadlift | 3 | 8 to 10 | 2 to 3 min | 1 to 3 |
| Leg pressQuads, glutesSwap: Hack squat or goblet squat | 3 | 10 to 12 | 2 min | 1 to 2 |
| Walking lungesQuads, glutesSwap: Reverse lunges or split squats | 2 | 10 per leg | 1.5 to 2 min | 1 to 2 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 3 | 10 to 12 | 1 to 1.5 min | 1 to 2 |
| Standing calf raiseCalvesSwap: Seated calf raise or leg press calf raise | 3 | 12 to 15 | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at a gym with a barbell and rack, dumbbells, a leg press, a leg curl and a calf raise machine
- you have about 45 to 55 minutes for the workout
- you want one workout for quads, hamstrings, glutes and calves
The lower body day example trains the same muscles for an upper lower week, with the deadlift, the Bulgarian split squat and the hip thrust.
Common questions
How long does the leg day take?
The leg day takes about 45 to 55 minutes for 6 exercises and 17 sets, including rest and the lower body warm-up. It takes a little longer when the gym is busy.
Why does the leg day start with the squat?
In the leg day, the squat is the biggest lift, working your quads, glutes and lower back, so you do it first, while you're fresh, with 2 to 3 minutes of rest between sets. Smaller accessory exercises like the standing calf raise come at the end, with 1 minute of rest.
What can I use instead of walking lunges in the leg day?
The listed swap is reverse lunges or split squats. Either one trains the same muscles (quads and glutes), so you can make the change and keep the rest of the leg day the same.
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