The routine
Legs · quads, hamstrings, calves
- Barbell Squat 4 × 8
- Romanian Deadlift 3 × 10
- Leg Press 3 × 12
- Lying Leg Curls 3 × 12
- Leg Extensions 3 × 15
- Standing Calf Raises 4 × 15
Best for building complete, balanced legs.
Leg Day Workout
Legs · quads, hamstrings, calves
A complete leg day covers three jobs: a heavy squat for overall strength, a hip hinge for the hamstrings and glutes, and machine work to finish the quads, hamstrings, and calves.
This routine does all of that in one session, so nothing gets skipped. Progress the squat and deadlift over time and keep the accessory reps high.
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.
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What should a leg day include?
A knee-dominant lift like the squat, a hip-dominant lift like the Romanian deadlift, and accessories for quads, hamstrings, and calves. This plan includes all of them.
How often should I train legs?
Once or twice a week for most people. If you train legs once a week, make it a full session like this one; twice a week, you can split the volume.
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