Push Pull Legs Split · intermediate
Leg Day Workout
A lower-body session engineered for quad, hamstring, and glute development. Maximum stimulus, minimal fluff, sustainable progression.
- Exercises
- 7 exercises
- Working sets
- 14 working sets
- Duration
- 55-70 min
Muscles worked: leg day
Main movers: quads, glutes, hamstrings and calves
Assisting: lower back, adductors and gluteus medius
Exercise Routine
7 movements · 14 working sets
1 · Quads
Leg Extension
Knee Extension
Sets for Leg Extension Set Reps Effort 1 6-10 1-2 RIR 2 6-10 0 RIR What It Is & Mechanics
The only movement providing direct isolation to the biarticular rectus femoris quadriceps head, overloading the fully shortened knee extension position.
Key Execution Cues
- Adjust back pad so knee joints align directly with machine pivot axis
- Pull up aggressively on side handles to keep pelvis anchored firmly in seat
- Pause for 1 second at full knee extension with toes pointed slightly up
- Lower weight under a strict 2-3s controlled tempo without letting weight stack slam
AlternativesSingle-Leg Leg ExtensionDouble-Leg Leg Extension
Barbell Squat
Leg Press2 · Quads
Squat Pattern
Squat Pattern
Sets for Squat Pattern Set Reps Effort 1 5-8 1-2 RIR 2 5-8 1-2 RIR What It Is & Mechanics
The cornerstone compound movement for lower body development, recruiting the vastus quad heads, gluteus maximus, and adductors through deep knee and hip flexion.
Key Execution Cues
- Set feet shoulder-width with toes slightly flared outward for optimal hip tracking
- Allow knees to track freely forward over toes to maximize quadriceps loading
- Descend under control until hip crease reaches or breaks parallel
- Drive up smoothly pressing evenly through the entire midfoot without heels lifting
AlternativesBarbell Back SquatHack SquatLeg PressSmith Machine Squat
3 · Hamstrings
Leg Curl
Knee Flexion
Sets for Leg Curl Set Reps Effort 1 6-10 1-2 RIR 2 6-10 0 RIR What It Is & Mechanics
Trains the hamstrings through knee flexion, selectively stimulating distal hamstring fibers and creating regional hypertrophy impossible through hip hinges alone.
Key Execution Cues
- Clamp thigh pad firmly against quads to prevent anterior pelvic tilt and body lift
- Align knee joint directly with the machine rotational pivot point
- Curl heels fully under thighs and pause briefly in peak contraction
- Resist the eccentric return smoothly over 2-3 seconds back to near-straight legs
AlternativesSeated Leg CurlLying Leg Curl
4 · Hamstrings
Stiff-Leg Deadlift / RDL / Hyperextension
Hip Hinge
Sets for Stiff-Leg Deadlift / RDL / Hyperextension Set Reps Effort 1 6-8 1-2 RIR 2 6-8 1-2 RIR What It Is & Mechanics
Loads the posterior chain—especially proximal hamstring fibers and glutes—in an extreme lengthened position for maximum stretch-mediated hypertrophy.
Key Execution Cues
- Maintain a soft 15-20° knee bend locked completely in place throughout the set
- Push hips straight backward toward the rear wall as if closing a door behind you
- Keep lats engaged and bar gliding close to legs; avoid rounding the lumbar spine
- Reverse the movement once hips stop traveling backward (typically mid-shin level)
AlternativesStiff-Leg Deadlift (SLDL)Romanian Deadlift (RDL)Hyperextensions
5 · Glutes
Hip Thrust
Hip Extension
Sets for Hip Thrust Set Reps Effort 1 6-10 1-2 RIR 2 6-10 1-2 RIR What It Is & Mechanics
Overloads the gluteus maximus at peak contraction in horizontal hip extension, delivering maximum glute tension with zero axial spinal loading.
Key Execution Cues
- Position bench edge across the lower border of shoulder blades
- Set feet so shins are vertical (90°) at top lockout of each rep
- Keep chin tucked and ribs down to avoid lumbar hyperextension
- Drive through heels and squeeze glutes aggressively for 1 full second at top
AlternativesGlute Kickback
6 · Adductors
Adductor Machine
Hip Adduction
Sets for Adductor Machine Set Reps Effort 1 6-10 1-2 RIR 2 6-10 1-2 RIR What It Is & Mechanics
Develops the inner thigh mass (adductor magnus and longus), adding substantial leg thickness and enhancing knee stability during heavy squatting.
Key Execution Cues
- Set machine pads as wide as comfortably possible for maximum stretch
- Hold the lengthened position for 1 second before initiating inward drive
- Bring pads together with a steady, controlled squeeze without bouncing
- Keep back firmly supported and avoid shifting hips forward during the set
7 · Calves
Standing Calf Raise
Ankle Plantarflexion
Sets for Standing Calf Raise Set Reps Effort 1 6-10 1-2 RIR 2 6-10 1-2 RIR What It Is & Mechanics
With knees locked straight, the biarticular gastrocnemius is placed on stretch, allowing both gastrocnemius and soleus to produce maximum force through plantarflexion.
Key Execution Cues
- Keep knees straight with just a soft micro-bend to engage gastrocnemius
- Lower heels into deepest stretch and pause for a strict 2-3s deadstop
- Drive straight up through balls of feet and first two toes without rolling ankles
- Eliminate Achilles tendon elastic rebound to ensure calves do all the work
AlternativesSmith Machine Calf RaiseDumbbell Standing Calf RaiseSeated Calf Raise
How to run this plan
Run push, pull and legs, rest, then repeat, so each muscle is trained twice a week. That lands most muscles in the 6-10 hard sets per week range that captures most of the growth for natural lifters.
"RIR" means reps in reserve: how many more clean reps you could have done. Use the RIR load calculator to pick weights, and add a rep or a little weight each week while keeping the same effort. When progress stalls for two to three weeks across several lifts, take a lighter week.