Leg workout: Sled 45° Calf Press, Sled 45° Leg Press and 6 more
A leg day of 8 exercises and 24 working sets, built by a SPLYT user and published without their name. It takes about 55 minutes and uses machine, leg press sled and resistance band.
Most of the work goes to the calves (6 sets), hamstrings (6 sets), quads (6 sets). It opens with sled 45° calf press and finishes with lever seated hip adduction.
No rest times were set, so rest about two minutes after heavy compound lifts and about a minute after isolation work.
The routine
Sled 45° Calf PressCalves- Sets
- 3
- Reps
- 10
- Rest
- —
Sled 45° Leg PressQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Band Pull ThroughHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated Calf RaiseCalves- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Leg ExtensionQuads- Sets
- 3
- Reps
- 10
- Rest
- —
Dumbbell Romanian DeadliftHamstrings- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated Hip AbductionHip abductors- Sets
- 3
- Reps
- 10
- Rest
- —
Lever Seated Hip AdductionAdductors- Sets
- 3
- 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 · Leg press sled · Resistance band · Dumbbell
Questions
How many sets is this leg workout?
24 working sets across 8 exercises: 3 of sled 45° calf press, 3 of sled 45° leg press, 3 of band pull through, 3 of lever seated calf raise, 3 of lever leg extension, 3 of dumbbell romanian deadlift, 3 of lever seated hip abduction and 3 of lever seated hip adduction. 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.