Gym Legs Day A
Quad-focused leg session. Squats anchor the day, followed by split squats, Romanian deadlifts, and calf work. Day 3 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Back Squat4 × 6-8 repssquat rack optional
Use the squat rack if available. Bar on your traps, chest up, knees tracking over your toes. Squat to parallel or below. If no rack, do a heavy goblet squat with a dumbbell held at your chest.
- 2Bulgarian Split Squat3 × 10 reps each legdumbbellsbench
Rear foot elevated on the bench, front foot forward enough that your shin stays close to vertical at the bottom. Hold dumbbells at your sides. Go slow on the way down.
- 3Leg Press3 × 12-15 repsmachine optional
Use the machine if your gym has one. If not, do a dumbbell hack squat: hold dumbbells at your sides and squat with your heels slightly elevated on a plate or step.
- 4Romanian Deadlift3 × 10-12 repsdumbbells
Hinge at your hips, soft bend in the knees, lower the weight down your shins until you feel a strong hamstring stretch. Drive your hips forward to stand. Use dumbbells or a barbell.
- 5Dumbbell Leg Curl3 × 12 repsdumbbellsbench
Lie face down on a bench, hold a dumbbell between your feet, and curl toward your glutes. Use the machine if your gym has one. Squeeze at the top for 1 second.
- 6Standing Calf Raise4 × 15-20 repsbodyweight
Full range. All the way up onto your toes, lower until you feel a stretch in the calf. Slow and deliberate beats bouncing.
Back Squat
6-8 reps (set 1 of 4)
Use the squat rack if available. Bar on your traps, chest up, knees tracking over your toes. Squat to parallel or below. If no rack, do a heavy goblet squat with a dumbbell held at your chest.
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Gym Legs Day A
Wednesday. Quad-led. This is the squat day.
If the squat rack is free, this is a powerful session. If it's not, a heavy goblet squat delivers more than most people expect. Don't skip and don't wait.
How to approach this
Squat first, while you're fresh. The back squat takes the most out of you neurally and physically. Doing it first means your best sets happen when you have the most in the tank.
Split squats are uncomfortable and worth it. Bulgarian split squats are brutal on the quads and glutes. They expose side-to-side imbalances that barbell squats mask. Go slow on the descent.
Romanian deadlifts here are an accessory, not the main event. That changes on Saturday. Today you're targeting hamstrings after the quad work is done. Keep the weight moderate and focus on the stretch.
Calves at the end. Full range of motion, no bouncing. Four sets of 15-20 reps with a controlled tempo does more than chasing heavy weight with half reps.
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