Push / Pull / Legs - Legs Day

The legs day of a PPL rotation covering squat and hinge patterns plus isolation, ~4-8 sets each. Duration is a default, not a limit.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Barbell Back Squat
4 sets x 6-10 reps, ~2-3 min rest
Primary squat.
2
Romanian Deadlift
3 sets x 8-12 reps, ~2 min rest
Hip hinge.
3
Leg Press
3 sets x 10-15 reps, ~90 sec rest
Quad/glute.
4
Leg Curl
3 sets x 10-15 reps, ~75 sec rest
Hamstrings.
5
Leg Extension
3 sets x 12-15 reps, ~60 sec rest
Quads.
6
Standing Calf Raise
4 sets x 10-15 reps, ~60 sec rest
Calves.

Find this in my week builder

Opens the builder on Strength Training, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.