This machine leg day has 5 exercises and 16 sets in all. It's part of the 5-day machines-only and machines-only 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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Machine Leg Day Workout Example
An example machine leg day for quads, hamstrings, glutes and calves on machines, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Leg pressQuads, glutesSwap: Hack squat or goblet squat | 4 | 8 to 12 | 2 min | 1 to 3 |
| Hack squatQuads, glutesSwap: Leg press | 3 | 10 to 12 | 2 min | 1 to 2 |
| Leg curlHamstringsSwap: Nordic curl or Swiss ball curl | 3 | 10 to 12 | 1.5 min | 1 to 2 |
| Leg extensionQuadsSwap: Sissy squat | 3 | 12 to 15 | 1 min | 1 to 2 |
| Standing calf raiseCalvesSwap: Seated calf raise or leg press calf raise | 3 | 10 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:
- your gym has a leg press, a hack squat, a leg curl, a leg extension 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 on machines
The machine lower body day example trains the same muscles for a machines-only upper lower week, with the hip abduction machine and the cable crunch.
Common questions
How long does the machine leg day take?
The machine leg day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the lower body warm-up. It takes a little longer when the gym is busy.
Why does the machine leg day start with the leg press?
In the machine leg day, the leg press is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 2 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 the hack squat in the machine leg day?
The listed swap is leg press. It trains the same muscles (quads and glutes), so you can make the change and keep the rest of the machine leg day the same.
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