Leg day workout PDF

A leg day workout typically involves squats, lunges, leg press, and leg curls. Here you will get scientific exercise guides and a completed leg day workout plan.

Leg day is an important part of any workout routine. It’s the time to focus on strengthening and toning the muscles in your lower body, including your quadriceps, hamstrings, and calves. Not only do strong legs improve your athletic performance, but they also help to improve your overall strength and stability. Plus, who doesn’t love having toned, shapely legs?

What is a leg day workout?

leg day workout that focuses on exercises that target the muscles in your lower body. These exercises can include squats, lunges, leg press, and leg curls.

Some people choose to do a leg day workout once a week, while others may incorporate leg-specific exercises into their workouts more frequently. And some people are combining leg workouts with push/pull workouts. This is also known as push/pull/legs workout (PPL).

The Best 4 Leg Exercises

Squats: Squats are a classic leg exercise that work the quadriceps, hamstrings, and glutes.
Lunges: Lunges are another great exercise for the legs. They work the quadriceps, hamstrings, and glutes, and can also help to improve balance and stability.
Leg press: The leg press is a machine-based exercise that works the quadriceps, hamstrings, and glutes.
Leg curls: Leg curls are a great exercise for the hamstrings. They can be done using a machine or with a resistance band.

Leg Day Workout Routine For beginners

Gym

Warm up with 5-10 minutes of light cardio (such as walking on the treadmill or riding a stationary bike)
Do 3 sets of 8-12 reps of squats, lunges, leg press, and leg curls, using a moderate weight
Finish with a 5-10 minute cool down of light cardio and stretching

At home

Warm up with 5-10 minutes of light cardio (such as jumping jacks or high knees)
Do 3 sets of 8-12 reps of bodyweight squats, lunges, and calf raises
Finish with a 5-10 minute cool down of light cardio and stretching

Leg Day Workout Routine For Advanced

Gym

Warm up with 5-10 minutes of light cardio (such as running on the treadmill or cycling)
Do 4-5 sets of 8-12 reps of squats, lunges, leg press, and leg curls, using a heavier weight and/or incorporating additional challenges (such as adding jump squats or single leg lunges)
Finish with a 5-10 minute cool down of light cardio and stretching

At home

Warm up with 5-10 minutes of light cardio (such as jumping jacks or high knees)
Do 4-5 sets of 8-12 reps of bodyweight squats, lunges, and calf raises, incorporating additional challenges (such as adding plyometric jumps or single leg variations)
Finish with a 5-10 minute cool down of light cardio and stretching

Leg Day Workout Plan PDF

Push/pull/legs workouts

5 Day Push pull workout PDF

Frequently Asked Questions

Is 40 minutes enough for leg day?

In general, a leg day workout can range from 30-60 minutes. So 40 minutes is a good choice.

You can warm up with 5-10 minutes of light cardio, and then spend the remaining time on your strength training exercises. Remember to allow for rest periods in between sets, and to finish with a 5-10 minute cool down of light cardio and stretching.

How many calories does a 40 minute leg workout burn?

The number of calories burned during a leg day workout will depend on a variety of factors, including your age, weight, and intensity level. According to the Centers for Disease Control and Prevention (CDC), a 155-pound person can burn approximately 240 calories in 40 minutes of moderate-intensity strength training.