MUSCLE GAIN · INTERMEDIATE · FULL GYM · 3 DAYS/WEEK
Leg Day Specialist workout program
3 days/week of focused leg work across quads, hamstrings, and glutes. 4-week hypertrophy block.
The workouts
Quad Focus
- Squat (Barbell)4 × 8
- Leg Press (Machine)3 × 12
- Bulgarian Split Squat (Dumbbell)3 × 10
- Leg Extension (Machine)3 × 15
Hamstring & Glute Focus
- Romanian Deadlift (Barbell)4 × 8
- Hip Thrust (Barbell)3 × 10
- Lying Leg Curl (Machine)3 × 12
- Walking Lunge (Dumbbell)3 × 12
Mixed Leg Volume
- Front Squat3 × 8
- Seated Leg Curl (Machine)3 × 12
- Goblet Squat3 × 15
- Standing Calf Raise (Machine)4 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
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