Who it's for
- You want a complete, balanced leg day.
- You can squat with good form, or swap it for the leg press.
- You train by muscle group or with push pull legs.
Your week
Leg dayLegs
The workouts
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell squat | 4 | 6–8 | 2–3 min |
| Leg press | 3 | 10–12 | 1.5–2 min |
| Leg extension | 3 | 10–12 | 1.5–2 min |
| Lying leg curl | 3 | 10–12 | 1.5–2 min |
| Romanian deadlift | 3 | 8–10 | 1.5–2 min |
| Standing calf raise | 4 | 12–15 | 1 min |
How to progress
- Start with a weight you can complete all sets with inside the rep range, with good form.
- Once you hit the top of the range on every set (for example 3×12), add a little weight next session.
- If you can't reach the bottom of the range, keep the weight until you do.
GymOrbita logs every set and suggests the weight for your next session, so you don't have to remember.
Tips
- Warm up your knees and hips well before squatting, with light sets.
- If squats are hard, start with goblet squats or the leg press.
- Leave at least 48 hours before training legs again.
FAQ
How often should I train legs?
Once a week is enough to maintain; twice usually works better if you recover well.
What if my knees hurt?
Lower the weight, control the range and try the machine alternatives. If the pain persists, see a professional.
General guide plan, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Use it in GymOrbita, free
In the app go to Routines → New routine and pick the matching predefined routine. Assign its days and log every set.