Leg Day
A complete 40-minute leg day: barbell squats and leg press for the quads, Romanian deadlifts for the hamstrings and glutes, leg extensions and lying curls to isolate each side of the thigh, and elevated calf raises at 20 reps to finish below the knee.
Leg Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Hamstrings, Glutes, Calves
- Made for
- Everyone
- Price
- Free
6 exercises in Leg Day
- 4 × 12
- 2Horizontal Leg Press4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 6Elevated Standing Calf Raise4 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Leg Day
Squat first while you are fresh, machines after. Rest two minutes on the squat, 90 on the press and Romanian deadlift, 45 on the isolation. Depth beats load: a controlled squat to parallel does more than a heavy quarter rep.
Leg Day — questions
How long does Leg Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Leg Day?
Barbell and plates. The session is built around Barbell Full Squat, Horizontal Leg Press, Barbell Romanian Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Leg Day suitable for beginners?
Leg Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Leg Day work?
Quads, Hamstrings, Glutes, Calves. 6 exercises, starting with Barbell Full Squat, Horizontal Leg Press, Barbell Romanian Deadlift.
Is Leg Day free?
Yes. Leg Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Leg Day into the GymiaFit app — free, no account tricks, no paywall.
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