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Archie's Leg Day Workout

This workout hits all major leg muscles, including quads, hamstrings, glutes, and calves, ensuring balanced development. Adjust weights and intensity based on your fitness level!

Warm-Up
(10-15 minutes)

  • Dynamic stretches:

    • Leg swings (10 per leg, front and side)

    • Bodyweight lunges (2 sets of 10 per leg)

  • Light cardio:

    • 5-7 minutes on a bike or treadmill.

  • Warm-up sets:

    • 2 light sets of squats with an empty bar or bodyweight (10 reps).

Barbell Deadlifts

  • Sets/Reps: 4 sets of 6 reps

  • Rest: 2-3 minutes between sets

  • Focus on maintaining a straight back and controlled movement.

  • Use progressive overload but keep proper form as a priority.

Incline Leg Press

  • Sets/Reps: 4 sets of 12-15 reps

  • Rest: 90 seconds between sets

  • Position your feet shoulder-width apart for balanced quad, glute, and hamstring activation.

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Bulgarian Split Squats

  • Sets/Reps: 3 sets of 10-12 reps per leg

  • Rest: 60-90 seconds between sets

  • Hold dumbbells for added resistance.

Romanian Deadlifts (RDLs)

  • Sets/Reps: 3 sets of 8-10 reps

  • Rest: 90 seconds between sets

  • Focus on hamstring stretch and hip hinge.

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Leg Curls (Machine)

  • Sets/Reps: 3 sets of 12-15 reps

  • Rest: 60 seconds between sets

  • Squeeze at the top for maximum hamstring engagement.

Walking Lunges

  • Sets/Reps: 3 sets of 20 steps (10 per leg)

  • Rest: 60 seconds between sets

  • Bodyweight or dumbbells depending on your fitness level.

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