Legs
Quads, hamstrings, glutes, and calves. The half of the body that's easiest to skip.
What counts as legs
Leg day covers everything below the waist: quads, hamstrings, glutes, and calves. Squats, Romanian deadlifts, lunges, leg press, and calf raises all live here.
How to build the day
Pair a squat pattern with a hinge pattern in every session, one heavy and one lighter. Add single-leg work like lunges or step-ups, which doubles as balance training, then finish with calves or direct hamstring work.
Progress to watch
The squat top set tells the story over time, but legs punish impatience more than any other day. Small weight jumps and full range of motion beat rushed PRs, and soreness alone is not a sign the session worked.
Squat pattern
Back squat, front squat, leg press, hack squat.
Hinge pattern
Romanian deadlift, hip thrust, good morning.
Single-leg
Lunges, split squats, step-ups. Balance work in disguise.