Free routine
Leg day workout
A complete lower body session, run the way STRNTH runs it. Set your weight and reps, log each set and start the rest timer. This is the app experience, free in your browser.
Get this in your pocket with STRNTH
This page shows how STRNTH runs a workout, but it saves nothing. Install the app and it remembers every set, suggests your next weight for you and tracks your lower body work across the weeks.
What a good leg day covers
A complete leg day hits the quads, hamstrings, glutes and calves. This session leads with a heavy squat for overall strength, adds a Romanian deadlift for the hamstrings and glutes, then fills in with a press, lunges and isolation work. Training the whole lower body in one session leaves the rest of the week clear for upper body and recovery.
How to run the session
Squat first while you are fresh, after a couple of light warm up sets. Set your weight and reps on each set, log it, then tap the timer to rest. Rest the full time on the squat and Romanian deadlift, where the strength is built, and less on the machine and calf work. Keep the lunges controlled rather than rushed, since balance fades as the legs tire.
Picking your weights
Choose a weight where the last rep of each set is hard but still clean. Legs respond well to steady load over time, so add a little when every set feels solid. The progressive overload calculator works out your next weight for you.
Where the app takes over
This page runs one session in the browser and forgets it on reload. The STRNTH app logs every set, suggests the next weight and tracks the climb. Pair this with the pull day and the full push pull legs routine for the week.
Common questions
How often should I train legs?
Once or twice a week for most people. Legs are a large muscle group and need real recovery, so leave a couple of days before you train them hard again.
Do I need to squat on leg day?
A big compound like the squat is the most efficient leg builder, but if it bothers your knees or back you can lead with a leg press or a goblet squat instead.
Why does leg day feel so hard?
The legs are the biggest muscles in the body, so training them takes the most out of you. That systemic effort is also why leg day drives so much progress.
Should I train calves separately?
Calves recover quickly and take well to frequent work, so training them on leg day is fine. Add a second lighter session in the week if they lag.