Leg Day Workout — Free Quad, Hamstring & Glute Routine

This leg day workout targets the full lower body with a proven mix of squat, hinge, unilateral, machine, and calf work. It is built for lifters who want more size, more strength, and better balance between quads, hamstrings, and glutes. Expect a tough session, but one that pays off fast.

Exercícios

Exercício 1

Barbell Back Squat

Quads, Glutes, Core

4×8 Séries × Rep.

2–3min Descanso

Set safety pins below squat depth. Core braced tight. Control the descent.

Exercício 2

Romanian Deadlift

Hamstrings, Glutes, Lower Back

3×10 Séries × Rep.

2min Descanso

Hinge at hips, not a squat. Lower until you feel a deep stretch in hamstrings.

Exercício 3

Leg Press

Quads, Glutes

3×12 Séries × Rep.

90s Descanso

Keep entire back on pad. Don't lock knees at top. Don't let hips lift.

Exercício 4

Bulgarian Split Squat

Quads, Glutes, Adductors

3×10 each side Séries × Rep.

90s Descanso

Majority of work done by front leg. Keep torso upright. Foot far enough forward.

Exercício 5

Leg Curl

Hamstrings

3×12 Séries × Rep.

60s Descanso

Keep hips pressed into seat. Pull with hamstrings, not lower back.

Exercício 6

Calf Raises

Calves

4×15 Séries × Rep.

60s Descanso

Full range of motion. Deep stretch at bottom. Squeeze and pause at top.

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

Why is leg day so important?

Leg muscles are the largest in your body. Training them releases more anabolic hormones, burns more calories, improves overall athleticism, and prevents muscle imbalances.

How often should I train legs?

1–3 times per week depending on your split. A PPL split typically has 1–2 leg days per week. Allow 48 hours for recovery.

My legs are always super sore after leg day — is that normal?

Yes, especially early on. DOMS (Delayed Onset Muscle Soreness) is common. Active recovery — light walking, stretching — helps more than full rest.

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