Leg workout: Band Squat, Lever Lying Leg Curl and 4 more
A leg day of 6 exercises and 21 working sets, built by a SPLYT user and published without their name. It takes about 45 minutes and uses machine, resistance band and barbell.
Most of the work goes to the quads (12 sets), hamstrings (6 sets), calves (3 sets). It opens with band squat and finishes with walking lunge.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Band SquatQuads- Sets
- 5
- Reps
- 10, 10, 6–10, 6–10, 6–10
- Rest
- —
Lever Lying Leg CurlHamstrings- Sets
- 3
- Reps
- 10, 8–10, 8–10
- Rest
- —
Lever Leg ExtensionQuads- Sets
- 4
- Reps
- 8
- Rest
- —
Lever Seated Squat Calf Raise On Leg Press MachineCalves- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Walking LungeQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Sets per muscle
21 working sets in total, counted by each exercise’s main muscle. Most people do 10 to 20 hard sets per muscle each week; the training volume calculator checks a whole week.
Equipment: Machine · Resistance band · Barbell · Bodyweight
Questions
How many sets is this leg workout?
21 working sets across 6 exercises: 5 of band squat, 3 of lever lying leg curl, 4 of lever leg extension, 3 of lever seated squat calf raise on leg press machine, 3 of barbell romanian deadlift and 3 of walking lunge. Warm-up sets come on top.
What weight should I use?
Pick a weight you can lift for the target reps with one or two reps left in reserve. When every set reaches the top of the target, add the smallest jump your gym allows.
Can I save this routine in SPLYT?
Yes. Every exercise is in SPLYT’s library: build it as a template in the app, and SPLYT fills in your weights from what you lifted last time.
Save this routine in SPLYT
Every exercise here is in SPLYT’s library. Build it as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.