Leg Days
Six weeks of lower-body work, twice a week, on the machines and the cable stack — presses one day, hinges the other.
- Weeks
- 2 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- The leg machines and a cable stack. Nothing here needs a barbell or a spotter.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Press Day
- Leg Press 4 × 10
- Leg Extension 3 × 15
- Hip Adduction Machine 3 × 15
- Standing Calf Raise 4 × 15
- Cable Crunch 3 × 12
Depth before pins on the press: knees to a right angle every rep, then talk about weight.
Day 2 Hinge Day
- Cable Pull-Through 4 × 12
- Lying Leg Curl or Leg Curl 3 × 12
- Cable Glute Kickback 3 × 12 each
- Hip Abduction Machine 3 × 15
- Seated Calf Raise 4 × 15
Hips back, not down, on the pull-through — it is a hinge wearing a cable.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build with a trainer
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.