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IronLedger
LegsintermediateHypertrophy

Leg day (quad-focused)

Squat pattern first, then machines and lunges. Keep 1–2 reps in reserve on squats.

About 70 minutes · rest as written

  1. 1
    Barbell back squat

    4 × 5–8 · rest 180s

    Form video
  2. 2
    Leg press

    3 × 10–12 · rest 120s

    Form video
  3. 3
    Bulgarian split squat

    3 × 8/leg · rest 90s

    Form video
  4. 4
    Lying leg curl

    3 × 10–15 · rest 75s

    Form video
  5. 5
    Leg extension

    2 × 12–15 · rest 60s

    Form video
  6. 6
    Standing calf raise

    4 × 10–15 · rest 60s

    Form video