Leg workout: Jump Squat, Smith Leg Press and 4 more
A leg day of 6 exercises and 16 working sets, built by a SPLYT user and published without their name. It takes about 35 minutes and uses bodyweight, barbell and leg press sled.
Most of the work goes to the quads (6 sets), hamstrings (5 sets), abs (3 sets). It opens with jump squat and finishes with power point plank.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Jump SquatQuads- Sets
- 3
- Reps
- 12, 8, 6
- Rest
- —
Smith Leg PressQuads- Sets
- 3
- Reps
- 10, 8, 10
- Rest
- —
Barbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10, 8, 10
- Rest
- —
Lever Lying Leg CurlHamstrings- Sets
- 2
- Reps
- 12, 15
- Rest
- —
Hack Calf RaiseCalves- Sets
- 2
- Reps
- 15, 20
- Rest
- —
Power Point PlankAbs- Sets
- 3
- Reps
- 60
- Rest
- —
Sets per muscle
16 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: Bodyweight · Barbell · Leg press sled · Machine · Smith machine
Questions
How many sets is this leg workout?
16 working sets across 6 exercises: 3 of jump squat, 3 of smith leg press, 3 of barbell romanian deadlift, 2 of lever lying leg curl, 2 of hack calf raise and 3 of power point plank. 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.