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.
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.
3/4 Sit-Up
3/4 Sit-Up is a beginner strength that mainly trains your core using bodyweight.
View exercise3/4 Sit-Up
3/4 Sit-Up is a beginner strength that mainly trains your core using bodyweight.
View exerciseAb Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAb Crunch Machine
Ab Crunch Machine is a intermediate strength that mainly trains your core using machine.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner strength that mainly trains your shoulders using barbell.
View exerciseAnti-Gravity Press
Anti-Gravity Press is a beginner strength that mainly trains your shoulders 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.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated tools
Related calculators for this workout.
Use these tools when you want to turn the workout into a clearer calorie target, protein target, strength checkpoint, or training-volume plan.
FAQ
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.