Leg workout: Lever Kneeling Leg Curl, Lever Leg Extension and 4 more
A leg day of 6 exercises and 24 working sets, built by a SPLYT user and published without their name. It takes about 60 minutes and uses machine, barbell and bodyweight.
Most of the work goes to the quads (12 sets), hamstrings (7 sets), calves (5 sets). It opens with lever kneeling leg curl and finishes with walking lunge.
2 of the exercises are paired as supersets, done back to back before resting, which keeps the session shorter.
The routine
Lever Kneeling Leg CurlHamstrings- Sets
- 4
- Reps
- 10
- Rest
- —
Lever Leg ExtensionQuads · superset- Sets
- 5
- Reps
- 10
- Rest
- 90 s
Calf RaiseCalves · superset- Sets
- 5
- Reps
- 10
- Rest
- —
Smith DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Barbell Back SquatQuads- Sets
- 5
- Reps
- 10, 10, 9, 8, 8
- Rest
- 3 min
Walking LungeQuads- Sets
- 2
- Reps
- 10
- Rest
- —
Sets per muscle
24 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 · Barbell · Bodyweight · Smith machine
Questions
How many sets is this leg workout?
24 working sets across 6 exercises: 4 of lever kneeling leg curl, 5 of lever leg extension, 5 of calf raise, 3 of smith deadlift, 5 of barbell back squat and 2 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.