The routine
Legs + abs · arm-focused 5-day
- Leg Press 5 × 15
- Leg Extensions 4 × 15
- Lying Leg Curls 4 × 15
- Seated Calf Raise 5 × 20
- Russian Twist 4 × 20
Best as the lower-body day of an arm-and-shoulder-focused split.
Arm/Shoulder/Back 5-Day (Legs + Abs)
Legs + abs · arm-focused 5-day
Day 5 keeps the legs trained without stealing recovery from the upper-body priority. It is machine-based — leg press, extensions, and curls — so it is joint-friendly and easy to run solo, and it gives the arms and shoulders a full day off.
Keep the reps high and the effort honest. Finish with calves and core.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Why is leg day machine-based here?
Machines let you train legs hard without heavy spinal loading or a spotter, and they keep this day from cutting into the recovery the arm and shoulder days need.
Can I skip leg day on this program?
You can, but training legs supports overall size and balance. Keeping one efficient machine-based leg day is a good trade-off when your focus is upper body.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera