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-Inspired Strength (5/3/1-Style)
Wendler-inspired 8-week strength block — heavy compounds programmed in a 5/3/1-style loading pattern. Train smart, get strong for life.
Marathon Strength Prep
A 16-week strength block that complements marathon training. Builds the hip stabiliser capacity, posterior-chain endurance, single-leg load tolerance, calf and Achilles resilience, and trunk anti-extension that support injury resilience and trunk/hip control as running fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority.
Runner's Strength Foundation
An 8-week strength foundation block for runners. Builds glute capacity, hip-stabiliser strength, and trunk anti-extension that support running form and pelvic control as fatigue compounds. Designed to fit alongside a running plan, not replace it — two short strength sessions per week, kept at moderate intensity so running stays the priority. A foundational block to anchor any 5K-to-marathon program.
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 the strength and explosiveness that gridiron play demands. 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
Advanced tennis-specific weekly strength block for competitive players. This program targets serve velocity, explosive court coverage, and the endurance demanded by long, competitive matches.
Golf Performance Elite
Advanced golf-specific weekly strength template for competitive golfers and low handicappers. This block focuses on building the explosive power that drives clubhead speed, the endurance to maintain performance over a long round, and the mental focus that comes from physical confidence.
StrongLifts-Style 5×5 Strength
Beginner-friendly 8-week 5×5 strength block — five compound lifts, log every set, push for progressive overload. Inspired by Mehdi's StrongLifts approach.
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.