Workouts · Strength

Leg Day Volume in 45

Squats, presses, curls, and calves at real volume — walk in strong, walk out humble.

45 minadvancedbarbell · machine · dumbbellstrengthvigorous
Why it works. Legs carry the most muscle on the body and reward volume like nothing else.

Warm-up

Easy bike — 120s
Bodyweight squats to depth — 60s

The workout

  1. barbell back squat — 4 × 8 reps
    rest 105s
  2. smith leg press — 4 × 10 reps
    rest 75s
  3. dumbbell rdl — 3 × 10 reps
    rest 75s
  4. lever seated leg curl — 3 × 12 reps
    rest 60s
  5. walking lunge — 2 × 10 each side
    rest 60s
  6. donkey calf raise — 4 × 15 reps
    rest 40s

Cool-down

Quad stretch, each side — 45s
Deep squat hold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

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