Muscle Building
The primary goal recorded for this template.
Workout template
Leg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
Intermediate
The intended experience level and programming complexity.
70 min
The estimated length of each training session.
Intermediate
Someone who wants a balanced lower-body session instead of only squats and leg press.
Barbell, Machine, Bodyweight
The main equipment required to run the workout as written.
5 days / week
The number of weekly sessions in the template.
Warm-up guidance
Warm up the hips and ankles, then build into the first squat pattern with 3 to 4 ramp-up sets.
Progression guidance
Treat the squat and hinge as the main drivers of progress, then use the accessories to add controlled volume.
Exercise table
What this workout includes.
Use the table below to see each exercise, how it is organized, and the basic set, rep, and rest guidance.
Legs
6 exercises| Exercise | Section | Sets | Reps | Rest | Notes |
|---|---|---|---|---|---|
| Barbell Squat | Primary lower body | 4 | 5-8 | 3 min | Keep the same stance and brace before every rep. |
| Leg Press | Primary lower body | 3 | 10-12 | 2 min | Use a depth you can control without the hips rolling. |
| Romanian Deadlift | Posterior chain | 3 | 8-10 | 2 min | Think hips back and keep tension through the hamstrings. |
| Leg Extensions | Accessories | 3 | 12-15 | 1 min | Pause the lockout instead of bouncing through it. |
| Lying Leg Curls | Accessories | 3 | 10-15 | 1 min | Stay controlled on the lowering phase. |
| Calf Press On The Leg Press Machine | Finishers | 3 | 12-20 | 45 sec | Use a full stretch and squeeze each rep. |
Exercise substitutions
Simple swaps if you need another option.
These substitutions stay in the same general lane so you can adjust the workout without rebuilding it from scratch.
Barbell Squat
Leg Press
Romanian Deadlift
Leg Extensions
No close substitution is listed for this exercise.
Lying Leg Curls
No close substitution is listed for this exercise.
Calf Press On The Leg Press Machine
Related exercises
Learn the main movements before you run the template.
These exercise pages help you understand the lifts, machines, and accessories that show up most in this workout.
Barbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseCalf Press On The Leg Press Machine
Calf Press On The Leg Press Machine is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseLeg Extensions
Leg Extensions is a beginner-friendly leg exercise performed with a resistance machine.
View exerciseLeg Press
Leg Press is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseLying Leg Curls
Lying Leg Curls is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
View exerciseRomanian Deadlift
Romanian Deadlift is an intermediate-level leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated workouts
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Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
4-Day Upper Lower Split
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View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutGlute Workout
A glute-focused lower-body session that still keeps the rest of the lower body working.
View workoutRelated tools
Related calculators for this workout.
Calculate calorie and protein targets, estimated strength, or total training volume.
FAQ
Common questions about Leg Day Workout.
Who is Leg Day Workout best for?
Someone who wants a balanced lower-body session instead of only squats and leg press.
How often should I run Leg Day Workout?
This template is structured around about 5 training days per week.
Can I swap exercises in Leg Day Workout?
Yes. The cleanest swaps are exercises that train the same main muscle group with similar equipment and a similar movement pattern.
How do I progress this workout over time?
Treat the squat and hinge as the main drivers of progress, then use the accessories to add controlled volume.
Track this workout for free in Logbook.
Once you start running the template, use Logbook to save the sets, reps, and exercise history that tell you whether the plan is really working.