Gym Legs Day B
Posterior-focused leg session. Romanian deadlifts anchor the day, followed by hip thrusts, step-ups, and calf work. Day 6 of the Gym PPL Program.
Muscle Groups
Equipment
Overview
- 1Romanian Deadlift4 × 8-10 repssquat rack optional
Use a barbell on the squat rack if available, otherwise dumbbells. Hinge at your hips with a soft knee bend, lower until you feel a strong hamstring stretch, then drive your hips forward to stand.
- 2Hip Thrust4 × 10-12 repsdumbbellsbench
Upper back against the bench, feet flat on the floor. Drive your hips up until your body is in a straight line from knees to shoulders. Hold for 1 second at the top. Use a dumbbell or barbell across your hips.
- 3Sumo Goblet Squat3 × 12 repsdumbbells
Wide stance, toes pointed out at 45 degrees, hold one heavy dumbbell at your chest. Squat deep. The sumo stance shifts more work to the glutes and inner thighs.
- 4Dumbbell Step-up3 × 12 reps each legdumbbellsbench
Step up onto the bench or a box, drive through your front heel to stand, lower the back foot down slowly. Hold dumbbells at your sides. Keep your torso upright.
- 5Leg Extension (or Heel Raised Goblet Squat)3 × 15 repsmachine optional
Use the machine if your gym has one. Focus on the quad squeeze at the top. If no machine is available, do a heel-elevated goblet squat: heels on a plate or step, toes slightly out, squat deep. The elevated heel shifts the load onto the quads.
- 6Seated Calf Raise4 × 15-20 repsdumbbellsbench
Use the seated calf machine or sit on a bench with a dumbbell on your knees. Full range of motion: press all the way up, lower until you feel a stretch in the soleus. Pause at the bottom.
Romanian Deadlift
8-10 reps (set 1 of 4)
Use a barbell on the squat rack if available, otherwise dumbbells. Hinge at your hips with a soft knee bend, lower until you feel a strong hamstring stretch, then drive your hips forward to stand.
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Gym Legs Day B
Saturday. The week ends here. This session is posterior-chain focused: hamstrings and glutes lead, quads come in as accessory work.
The Romanian deadlift is your main lift today, not the squat. The hip thrust gets four sets. This is deliberate contrast from Wednesday's quad-dominant session.
How to approach this
RDLs are the anchor. A barbell RDL with the squat rack is ideal. Dumbbells work just as well. Either way, this is your heaviest movement of the day and it goes first. Hinge hard, feel the stretch in your hamstrings.
Hip thrusts build glutes better than almost anything. Four sets with a pause at the top. Load with a dumbbell across your hips if you don't have a barbell.
Sumo goblet squat as a glute accessory. The wide stance and turned-out toes shifts emphasis to your glutes and inner thighs. Use a single heavy dumbbell held at your chest and go deep.
Seated vs. standing calf raises. Wednesday had standing raises, today has seated. They're not the same exercise. Seated raises target the soleus more than standing raises. Both matter.
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