View this plan on Fitain

Leg Workout

Leg workout as part of push/pull/legs protocol

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

Interests

Build muscle Strength & conditioning Strength Bodybuilding Functional fitness

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Dumbbell

Bench

Kettlebell

Aerobic Step

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Warm Up

Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 45
Leg Swings Forward & Back in Saggital Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 45

A Set 1 of 4

First weights set

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 20 -

A Set 2 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -

A Set 3 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -

A Set 4 of 4

Dumbbell Goblet Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 8 -

B Superset 1 of 3

Second weights superset

Kettlebell Step Up (Racked One Arm Knee Drive)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Kettlebell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -

B Superset 2 of 3

Kettlebell Step Up (Racked One Arm Knee Drive)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Kettlebell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -

B Superset 3 of 3

Kettlebell Step Up (Racked One Arm Knee Drive)
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Kettlebell Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 15 -

C Superset 1 of 3

Third weights superset

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Standing Elevated Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 12 -
Dumbbell Glute Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps Weight (kg)
1 15 -

C Superset 2 of 3

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Standing Elevated Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 12 -
Dumbbell Glute Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps Weight (kg)
1 15 -

C Superset 3 of 3

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 12 -
Standing Elevated Calf Raise
Beginner
Calves
Set Reps Weight (kg)
1 12 -
Dumbbell Glute Bridge
Intermediate
Glutes | Pelvic Floor
Set Reps Weight (kg)
1 15 -

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.