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Gym leg day workout

Intermediate2 days per week55 min

Equipment: Barbell, Adjustable bench, Dumbbells, Leg curl and extension machines, Hip abduction and adduction machines, Step, Stationary bike

A complete lower-body session: start with the heaviest lifts while you're fresh, and finish with isolation work for hamstrings, side glutes and calves.

Do it 1 or 2 times a week as part of a split routine. It takes about 55 minutes including rest.

Warm-up

Leg day

  1. Barbell Back Squat4 × 6–8 · Rest 120 s
  2. Barbell Romanian Deadlift3 × 8–10 · Rest 90 s
  3. Dumbbell Bulgarian Split Squat3 × 8 per side · Rest 90 s
  4. Barbell Hip Thrust3 × 10 · Rest 90 s
  5. Lying Leg Curl3 × 12 · Rest 60 s
  6. Hip Abduction Machine2 × 15 · Rest 45 s
  7. Dumbbell Calf Raise3 × 12 · Rest 45 s

Tips

  • Do 1 or 2 light warm-up sets before the squat and the Romanian deadlift.
  • In the squat, only go as deep as you can while keeping a neutral spine and your heels down.
  • If your knee bothers you, swap the barbell squat for the goblet squat or the hip thrust; the knee guide has more ideas.

If you have an injury, a medical condition or are pregnant, check with a professional before starting a new routine.

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Gym leg day workout · Pulsiko