Muscle Building
The main training outcome this template is built around.
Workout template
Leg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
Intermediate
A quick way to gauge how simple or advanced the structure feels.
70 min
Use this to match the template to your actual weekly schedule.
Intermediate
Someone who wants a balanced lower-body session instead of only squats and leg press.
Barbell, Machine, Bodyweight
These are the main tools you will usually need to run the workout as written.
5 days / week
Use this to decide whether the template fits the time you can realistically train each week.
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
Lying Leg Curls
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 strength that mainly trains your legs using barbell.
View exerciseCalf Press On The Leg Press Machine
Calf Press On The Leg Press Machine is a beginner strength that mainly trains your legs using machine.
View exerciseLeg Extensions
Leg Extensions is a beginner strength that mainly trains your legs using machine.
View exerciseLeg Press
Leg Press is a beginner strength that mainly trains your legs using machine.
View exerciseLying Leg Curls
Lying Leg Curls is a beginner strength that mainly trains your legs using machine.
View exerciseRomanian Deadlift
Romanian Deadlift is a intermediate strength that mainly trains your legs using barbell.
View exerciseRelated workouts
More templates built for a similar goal.
Compare these if you want a different split, a different equipment setup, or another template in the same general direction.
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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 workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutFAQ
Common questions about Leg Day Workout.
Use these quick answers as a starting point, then compare the plan to your real schedule, equipment, and recovery.
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.
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