StrengthLeg Day — Foundations
A 45-minute beginner leg session for men on approachable equipment. Cable goblet squats teach the squat pattern with a counterbalance, clean deadlifts introduce the hinge, air-bike intervals add conditioning, and seated calf raises finish. Nothing here requires a spotter or a rack.
Leg Day — Foundations at a glance
- Level
- Beginner
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~320 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Quads, Hamstrings, Glutes
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Leg Day — Foundations
- 1Cable Goblet Squat3 × 10
- 2Barbell clean deadlift3 × 10
- 3Assault AirBike Normal Speed3 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Leg Day — Foundations
Three sets of ten with 90 seconds of rest. The counterbalanced squat lets beginners sit down properly between the heels — use it to learn depth before you ever load a bar. Add weight only when all three sets look identical.
Leg Day — Foundations — questions
How long does Leg Day — Foundations take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 320 kcal for an average trainee.
What equipment do you need for Leg Day — Foundations?
Gym machines and cables. The session is built around Cable Goblet Squat, Barbell clean deadlift, Assault AirBike Normal Speed and more, and every exercise comes with a demo video in the GymiaFit app.
Is Leg Day — Foundations suitable for beginners?
Yes. Leg Day — Foundations is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does Leg Day — Foundations work?
Quads, Hamstrings, Glutes. 4 exercises, starting with Cable Goblet Squat, Barbell clean deadlift, Assault AirBike Normal Speed.
Is Leg Day — Foundations free?
Yes. Leg Day — Foundations 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 — Foundations into the GymiaFit app — free, no account tricks, no paywall.
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