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WORKOUT TEMPLATE

Leg Strength

A lower-body strength session centered on squats with posterior-chain support.

Category
legs
Level
intermediate
Estimated time
55 min
Exercises
5
Total sets
16

Workout flow

Exercise 1

Back Squat

4 sets
Target reps
Set 1: 5Set 2: 5Set 3: 5Set 4: 5
Primary muscles
quads, glutes
3 sets
Target reps
Set 1: 8Set 2: 8Set 3: 8
Primary muscles
hamstrings, glutes

Exercise 3

Leg Press

3 sets
Target reps
Set 1: 10Set 2: 10Set 3: 10
Primary muscles
quads, glutes

Exercise 4

Leg Curl

3 sets
Target reps
Set 1: 12Set 2: 12Set 3: 12
Primary muscles
hamstrings

Muscles worked

  • hamstrings2 primary, 2 secondary, 4 total
  • glutes3 primary, 0 secondary, 3 total
  • quads2 primary, 0 secondary, 2 total
  • back0 primary, 1 secondary, 1 total
  • calves1 primary, 0 secondary, 1 total

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