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Leg Workout Gym Workout

A solid strength & hypertrophy Leg workout using standard gym equipment

  • 1 hour
  • Intermediate
  • Hamstrings · Quadriceps · Calves · Glutes

Interests

Toning Build muscle Strength & conditioning Strength Bodybuilding

Anatomy

Equipment

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Barbell

Leg Press Machine

Dumbbell

Squat Stand

Leg Extension Machine

Seated Leg Curl Machine

Weight Plate

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Exercises

Warm Up

Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Leg Swings Forward & Back in Saggital Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Sumo Squat Stretch
Beginner
Hip Adductors
Set Time (s)
1 45

A Set 1 of 4

First weights set

Barbell Front Squat with Heels Elevated
Intermediate
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 12 -

A Set 2 of 4

Barbell Front Squat with Heels Elevated
Intermediate
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 10 -

A Set 3 of 4

Barbell Front Squat with Heels Elevated
Intermediate
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 8 -

A Set 4 of 4

Barbell Front Squat with Heels Elevated
Intermediate
Quadriceps | Hamstrings
Set Reps Weight (kg)
1 6 -

B Set 1 of 3

Second weights set

Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -

B Set 2 of 3

Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -

B Set 3 of 3

Deadlift with Dumbbells
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 -

C set 1 of 4

Third weights set

Leg Press Machine Mid Medium Stance
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Weight (kg)
1 15 -

C set 2 of 4

Leg Press Machine Mid Medium Stance
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Weight (kg)
1 12 -

C set 3 of 4

Leg Press Machine Mid Medium Stance
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Weight (kg)
1 12 -

C set 4 of 4

Leg Press Machine Mid Medium Stance
Beginner
Hamstrings | Quadriceps | Glutes
Set Reps Weight (kg)
1 10 -

D superset 1 of 3

Forth Weights Superset

Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 15 -
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 20 -

D superset 2 of 3

Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 15 -
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 20 -

D superset 3 of 3

Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 12 -
Standing Calf Raise with Dumbbells
Beginner
Calves
Set Reps Weight (kg)
1 15 -

E Superset 1 of 3

Fifth weights superset

Seated Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 15 -
Single Leg Glute Hip Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps
1 15

E Superset 2 of 3

Seated Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 15 -
Single Leg Glute Hip Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps
1 12

E Superset 3 of 3

Seated Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 12 -
Single Leg Glute Hip Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps
1 12

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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