Legs Workouts
Build powerful quads, hamstrings, and calves with compound and isolation movements.
Key Exercises
Training Tips
- Never skip leg day
- Balance quad and hamstring work
- Include unilateral movements
- Focus on depth in squats
12 Legs Programs
Wendler 5/3/1
Jim Wendler's gold standard for sustainable, long-term strength progress. Monthly waves with sub-maximal training and AMRAP sets. Train smart, train hard, get strong for life.
Marathon Strength Prep
Prepare your body for the demands of marathon running. This program builds the muscular endurance to maintain form over 26.2 miles, the hip and glute strength to prevent breakdown, and the resilience to finish strong. Designed to complement your running program without adding excessive fatigue.
Runner's Strength Foundation
Build a stronger, more resilient running body. This program targets the key muscle groups that support efficient running form and prevent common injuries. Strengthen your glutes, hips, and core to run faster and longer without breaking down. Perfect for 5K to marathon runners.
Women's Strength Foundations
A comprehensive strength program designed specifically for women. Build confidence with the barbell, develop functional strength, and sculpt a strong, capable body. Glutes, back, and core emphasized.
Strong Over 40
Age is just a number. This program is designed for lifters over 40 who want to build strength safely and effectively. Joint-friendly movements, proper warmups, and intelligent programming for long-term success.
Gridiron Power
Build NFL-level strength and explosiveness. This program focuses on the raw power needed for blocking and tackling, the explosive speed for breakaway plays, and the durability to survive a full season. Heavy compound lifts, plyometrics, and sport-specific conditioning.
Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
Tennis Pro Performance
Elite-level tennis conditioning for competitive players and aspiring pros. This advanced program develops maximum serve velocity, explosive court coverage, and the endurance to dominate in 5-set matches. Train like the top players on tour.
Golf Performance Elite
Advanced golf-specific training for competitive golfers and low handicappers. This program focuses on maximizing clubhead speed through explosive power development, building the endurance to maintain performance over 18 holes, and developing the mental focus that comes from physical confidence. Train like a tour pro.
StrongLifts 5x5
The classic beginner strength program that changed the game. Focus on progressive overload with just five compound lifts. Add weight every session and watch your strength skyrocket. Simple, effective, and time-tested.
PPL (Push Pull Legs)
The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.
Arnold Split
Train like The Oak himself. Arnold's legendary 6-day split pairs antagonistic muscle groups together - Chest/Back, Shoulders/Arms, Legs. High volume, high intensity, legendary results.