For Your Day · Weightlifting

5. Legs Day

Type: Weightlifting ·  Format: Leg day with trainer Ryan Hughes · Sets & reps checklist

Workout Timer

Workout Overview

Work through this lower-body session using the checklist to track every set. Take extra warm-up time before squats.

Barbell Squats

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Leg Extensions

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 12 reps
  • Set 4 — 10 reps
  • Set 5 — 10 reps

Leg Press

  • Set 1 — 15 reps
  • Set 2 — 12 reps
  • Set 3 — 12 reps
  • Set 4 — 10 reps

Hack Squats

  • Set 1 — 15 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 8 reps

Single Leg Hamstring Curls

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Lying Hamstring Curls

  • Set 1 — 12 reps
  • Set 2 — 10 reps
  • Set 3 — 10 reps
  • Set 4 — 10 reps

Suggested Use

Use a controlled tempo on all squats and presses. Adjust weight so you can finish the listed reps without collapsing form.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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