The routine
Legs · 5-day body-part split
- Barbell Squat 4 × 8
- Leg Press 4 × 12
- Romanian Deadlift 3 × 10
- Lying Leg Curls 3 × 12
- Leg Extensions 3 × 15
- Standing Calf Raises 4 × 15
Best as the leg day of a 5-day body-part split.
5-Day Split (Leg Day)
Legs · 5-day body-part split
Leg day on a body-part split is a full lower-body session in one hit. A heavy squat and leg press drive quad and overall size, a Romanian deadlift and leg curl cover the hamstrings, and extensions and calf raises finish the job.
Squat first while fresh, then use the machine work to take each muscle to real fatigue with higher reps.
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Is one leg day a week enough?
On a body-part split it can be, if that session carries enough volume. This plan trains quads, hamstrings, and calves hard in one go to make the weekly frequency count.
Squat or leg press first?
Squat first, while you are freshest and most coordinated. Follow it with leg press and machines once fatigue sets in and form is less of a concern.
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