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 as the legs day of a PPL split.
Push Pull Legs (Legs Day)
Legs · quads, hamstrings, calves
This is the legs day that completes the push/pull/legs rotation. It trains the whole lower body: a heavy squat for the quads, a Romanian deadlift for the hamstrings and glutes, and machine work to finish everything off.
Run it once for a 3-day PPL or twice for a 6-day program. Progress the squat and hinge, and keep the accessory reps high.
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What goes on PPL leg day?
A knee-dominant squat, a hip-dominant hinge, and accessories for quads, hamstrings, and calves. That covers the whole lower body in the one leg session of the rotation.
How often is leg day on PPL?
Once a week on a 3-day PPL, or twice a week on a 6-day PPL. The 6-day version trains legs twice for faster progress if you recover well.
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