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Legs Day

A powerful lower body session that builds serious strength and size from quads to calves. Expect to feel challenged but accomplished — this is the kind of workout that makes a real difference.

Created by

dimitrismalad

Workout Breakdown

Warm-Up

Leg Swing

2 sets × 15 reps, 15 reps

Bodyweight Squat

2 sets × 15 reps, 15 reps

Hip Circle

2 sets × 10 reps, 10 reps

Lunge (Walking)

2 sets × 10 reps, 10 reps

Main Workout

Squat - Barbell

2 sets × 3×6 reps, 6 reps

Leg Press - Machine

1 set × 3×10 reps

Deadlift (Romanian)

2 sets × 2×8 reps, 8 reps

Leg Curl - Machine

2 sets × 2×12 reps, 12 reps

Single-Leg Calf Raise - Body Only

2 sets × 3×15 reps, 15 reps

Hip Adduction - Machine

1 set × 3×15 reps

Hip Abduction - Machine

1 set × 3×null reps

Cool Down

Quad Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 40s

Hip Flexor Stretch

1 set × 40s

Calf Stretch

1 set × 40s