Legs
Your 1-day workout plan, tailored to help you achieve your fitness goals.
About This Workout Plan
This gain muscle workout spans over 6 weeks, with 1 workout days per week.
Guidelines
- Hover over the main exercise image to make edits.
- Clone, change the weeks or delete the workout.
- Click on input rows to update your progress.
- Save changes to track your progress week by week.
- Day 1
Barbell Squat
Barbell Box Squat
Barbell Bulgarian Split Squat
Leg Extension Machine
Barbell Deadlift
Machine Laying Leg Curl
Dumbbell Romanian Deadlift
Barbell Glute Bridge
Dumbbell Calf Raise
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1380 | 1 | 1380 | 1 | 1620 | 1 | 1380 | ||||||||||||||||
| 2 | 1380 | 2 | 1380 | 2 | 1620 | 2 | 1380 | ||||||||||||||||
| 3 | 1380 | 3 | 1380 | 3 | 1620 | 3 | 1380 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 950 | 1 | 950 | 1 | 1000 | 1 | 950 | ||||||||||||||||
| 2 | 950 | 2 | 950 | 2 | 950 | 2 | 950 | ||||||||||||||||
| 3 | 950 | 3 | 950 | 3 | 950 | 3 | 950 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 600 | 1 | 675 | 1 | 675 | 1 | 675 | ||||||||||||||||
| 2 | 600 | 2 | 675 | 2 | 675 | 2 | 675 | ||||||||||||||||
| 3 | 600 | 3 | 675 | 3 | 675 | 3 | 675 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 640 | 1 | 640 | 1 | 640 | 1 | 720 | ||||||||||||||||
| 2 | 640 | 2 | 640 | 2 | 640 | 2 | 720 | ||||||||||||||||
| 3 | 640 | 3 | 640 | 3 | 640 | 3 | 720 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 1850 | 1 | 1850 | 1 | 1850 | 1 | 1850 | ||||||||||||||||
| 2 | 1850 | 2 | 1850 | 2 | 1850 | 2 | 1850 | ||||||||||||||||
| 3 | 1850 | 3 | 1850 | 3 | 1850 | 3 | 1850 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 330 | 1 | 330 | 1 | 330 | 1 | 0 | ||||||||||||||||
| 2 | 330 | 2 | 330 | 2 | 330 | 2 | 0 | ||||||||||||||||
| 3 | 330 | 3 | 330 | 3 | 330 | 3 | 0 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 300 | 1 | 400 | 1 | 400 | 1 | 400 | ||||||||||||||||
| 2 | 300 | 2 | 400 | 2 | 400 | 2 | 400 | ||||||||||||||||
| 3 | 300 | 3 | 400 | 3 | 400 | 3 | 400 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 780 | 1 | 780 | 1 | 780 | 1 | 650 | ||||||||||||||||
| 2 | 780 | 2 | 780 | 2 | 780 | 2 | 650 | ||||||||||||||||
| 3 | 780 | 3 | 780 | 3 | 780 | 3 | 650 |
- Week 1
- Week 2
- Week 3
- Week 4
- Week 5
- Week 6
| Sets | Reps | Weight | Volume (1) | Sets | Reps | Weight | Volume (2) | Sets | Reps | Weight | Volume (3) | Sets | Reps | Weight | Volume (4) | Sets | Reps | Weight | Volume (5) | Sets | Reps | Weight | Volume (6) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1 | 480 | 1 | 480 | 1 | 480 | 1 | 480 | ||||||||||||||||
| 2 | 480 | 2 | 480 | 2 | 480 | 2 | 480 | ||||||||||||||||
| 3 | 480 | 3 | 480 | 3 | 480 | 3 | 480 |
Aggregated Volume
Weekly Completion
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