Leg Day Workout

Hypertrophy Builder

Switch routines and track your muscle growth.

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Hamstring Exercises
1. Romanian Deadlift
2. Seated Leg Curl
3. Lying Leg Curl
4. Glute-Ham Raise
Calf Exercises
5. Standing Calf Raise
6. Seated Calf Raise
7. Leg Press Calf Raise
1. Romanian Deadlift Tempo: 3s down, 0s pause, 1s up
4 Sets
How To Do It
1. Stand holding a barbell with shoulder-width grip.
2. Keep a slight knee bend locked in place.
3. Push hips back while taking 3 full seconds to lower the bar.
4. Drive through your heels to return to the top.
Target: Hamstrings & Glutes
Tempo: 3-0-1-0 (Slow stretch focus)
Rest Time: 120 seconds
Tip: Keep the bar grazing your shins.
Set 1Goal: 10 Reps
Set 2Goal: 8 Reps
Set 3Goal: 8 Reps
Set 4Goal: 6 Reps
2. Seated Leg Curl Tempo: 2s down, 1s squeeze, 1s up
3 Sets
How To Do It
1. Sit securely with the pad across your lower calves.
2. Curl the weight down and back smoothly.
3. Hold the contracted position for 1 full second.
4. Return to start taking 2 seconds.
Target: Hamstrings
Tempo: 2-1-1-0 (Squeeze focus)
Rest Time: 90 seconds
Tip: Keep your torso stable against the back pad.
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 12 Reps
3. Lying Leg Curl Tempo: 3s down, 0s pause, 1s up
3 Sets
How To Do It
1. Lie face down with pad under your calves.
2. Keep hips flat against the bench pad.
3. Curl up toward your glutes.
4. Lower down slowly taking 3 seconds.
Target: Hamstrings
Tempo: 3-0-1-0
Rest Time: 90 seconds
Tip: Do not let your hips rise off the bench.
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 8 Reps
4. Glute-Ham Raise Tempo: 3s down, 1s pause, 1s up
2 Sets
How To Do It
1. Lock feet in machine with knees behind the pad.
2. Lower upper body forward slowly taking 3 seconds.
3. Pause briefly at the bottom stretch.
4. Use hamstrings to pull back up.
Target: Hamstrings & Glutes
Tempo: 3-1-1-0
Rest Time: 120 seconds
Tip: Keep your body straight throughout the movement.
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
5. Standing Calf Raise Tempo: 2s down, 2s stretch pause, 1s up
3 Sets
How To Do It
1. Stand with balls of feet on platform edge.
2. Lower heels down and hold the deep stretch for 2 seconds.
3. Press up onto toes as high as possible.
4. Lower back down with control.
Target: Gastrocnemius (Main Calf)
Tempo: 2-2-1-0 (Long stretch pause)
Rest Time: 60 seconds
Tip: Never bounce out of the bottom position.
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
6. Seated Calf Raise Tempo: 2s down, 1s pause, 1s up
2 Sets
How To Do It
1. Sit with knee pads resting right above knees.
2. Drop heels down to feel a stretch.
3. Push heels up as high as possible.
4. Lower back down slowly.
Target: Soleus (Lower Calf)
Tempo: 2-1-1-0
Rest Time: 60 seconds
Tip: Bent knee position targets the soleus muscle.
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
7. Leg Press Calf Raise Tempo: 2s down, 1s stretch pause, 1s up
2 Sets
How To Do It
1. Place balls of feet on bottom edge of sled.
2. Let ankles stretch back fully.
3. Press sled forward using toes.
4. Return to start with control.
Target: Full Calf Development
Tempo: 2-1-1-0
Rest Time: 60 seconds
Tip: Keep your knees straight during the movement.
Set 1Goal: 15 Reps
Set 2Goal: 12 Reps
Quad Exercises
1. Barbell Back Squat
2. Leg Press
3. Leg Extension
4. Bulgarian Split Squat
1. Barbell Back Squat Tempo: 3s down, 1s pause, 1s up
4 Sets
How To Do It
1. Rest barbell across your upper back traps.
2. Descend slowly for 3 seconds keeping chest upright.
3. Pause briefly at parallel depth.
4. Drive up powerfully through your mid-foot.
Target: Quads & Glutes
Tempo: 3-1-1-0 (Deep control)
Rest Time: 150 seconds
Tip: Keep your core tight and knees tracking over toes.
Set 1Goal: 8 Reps
Set 2Goal: 8 Reps
Set 3Goal: 6 Reps
Set 4Goal: 6 Reps
2. Leg Press Tempo: 3s down, 0s pause, 1s up
3 Sets
How To Do It
1. Place feet low and shoulder-width apart on platform.
2. Lower sled down toward your chest taking 3 seconds.
3. Press back up without locking your knees out fully.
Target: Quads
Tempo: 3-0-1-0
Rest Time: 120 seconds
Tip: Lower foot placement emphasizes quad sweep.
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps
Set 3Goal: 10 Reps
3. Leg Extension Tempo: 2s down, 2s squeeze, 1s up
3 Sets
How To Do It
1. Sit back against pad with ankles behind roller.
2. Extend legs outward to lift weight.
3. Hold and squeeze quads hard for 2 seconds at the top.
4. Lower down slowly taking 2 seconds.
Target: Quads Isolation
Tempo: 2-2-1-0 (Peak contraction)
Rest Time: 90 seconds
Tip: Pause at the top for maximum quad definition.
Set 1Goal: 12 Reps
Set 2Goal: 12 Reps
Set 3Goal: 12 Reps
4. Bulgarian Split Squat Tempo: 3s down, 0s pause, 1s up
2 Sets
How To Do It
1. Rest rear foot on a bench behind you.
2. Lower hips down with a slight forward torso lean for quads.
3. Push through front heel to return to start.
Target: Quads & Glutes Unilateral
Tempo: 3-0-1-0
Rest Time: 90 seconds
Tip: Keep front shin relatively vertical for more quad work.
Set 1Goal: 10 Reps
Set 2Goal: 10 Reps