Training· 7 min read
Leg workout programme: squats, hinges and curls
The leg examples combine knee-and-hip extension, split-stance work and hamstring training, with calf work in the larger versions. Select one workload and adapt it to the rest of your week. The beginner label describes a lower-demand example, not a requirement to start with a barbell.
Certified fitness coach · CQP Instructeur Fitness
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The essentials before you start.
- Choose one workload and count repetitions of it across the week.
- Tables give coaching examples; the cited studies do not validate the exact whole plan.
- Record setup, range and effort alongside sets, repetitions and load.
- Optional advanced methods are not compulsory or automatically suitable.
Choose the workload and fit it into the week
The workout examples have 10, 15 and 19 exercise sets per occurrence, using the per-leg count for unilateral rows. Those totals span several muscles and are not all quadriceps sets. If repeating a whole table twice, weekly exercise-set totals double. Dividing the work is another option; do not add a second session without considering the existing demand.
For unilateral work, complete the stated sets on each side. For example, 3 sets per side means 3 for the left and 3 for the right; each side receives 3, not 6. The totals here add the listed exercise sets without adding left and right together. They are not a count of every separate one-sided bout or a precise set dose for every muscle involved.
Practical movement and setup cues
Use a squat, goblet squat or suitable press that fits your setup. A Romanian deadlift is a standing hinge, while a seated curl bends the knee. In unilateral work, compare sides under similar conditions; a difference does not automatically call for extra sets. Calf work needs stable foot support and an appropriate stop and finish method.
What the cited evidence does and does not establish
The squat-depth and leg-curl trials studied particular exercises and populations, not this complete leg plan. Their results do not prescribe a universal safe depth or establish the same seated-curl advantage for every trainee.
Lower-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Barbell back squat, or Goblet squat if barbell setup is not yet manageable | 4 | 8 | RPE 8 | 2 min 30 |
| Dumbbell split squat | 3 per leg | 10 – 12 | RPE 8 | 1 min 30 |
| Seated leg curl | 3 | 12 – 15 | RPE 8 | 1 min 30 |
Moderate-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Barbell back squat | 3 | 6 – 8 | RPE 8 | 3 min |
| Stiff-leg deadlift, or Romanian deadlift | 3 | 8 – 10 | RPE 8 | 2 min 30 |
| Dumbbell split squat, or Bulgarian split squat | 3 per leg | 10 – 12 | RPE 8 | 1 min 30 |
| Seated leg curl | 3 | 12 – 15 | RPE 9 | 1 min 30 |
| Seated calf raise | 3 | 15 – 20 | RPE 9 | 1 min |
Higher-demand example workout
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Exercise | Sets | Repetitions | Effort | Rest |
|---|---|---|---|---|
| Barbell back squat : one heavier set, then three lighter sets | 1 + 3 | 4 – 6, then 8 | RPE 9, then RPE 8 | 3 min |
| Stiff-leg deadlift, or Romanian deadlift | 3 | 8 – 10 | RPE 8 | 2 min 30 |
| Bulgarian split squat | 3 per leg | 10 – 12 | RPE 8 – 9 | 1 min 30 |
| Seated leg curl, optional drop on final set | 3 | 12 – 15 | RPE 9 – 10 | 1 min 30 |
| Leg extension, optional drop on final set | 3 | 12 – 15 | RPE 9 – 10 | 1 min 30 |
| Standing machine calf raise (workout A) or Seated calf raise (workout B) | 3 | 10 – 15 | RPE 9 | 1 min |
Alternative movements and equipment
Quantities are per occurrence of this table unless the heading explicitly describes a weekly distribution. Choose the appropriate example; do not combine every option.
| Programme exercise | Possible alternatives |
|---|---|
| Barbell squat | Smith-machine squat, Hack squat, Horizontal leg press, Belt squat, Pendulum squat |
| Split squat | Walking lunge, Split squat, Bulgarian split squat |
| Stiff-leg deadlift | Romanian deadlift, Back extension |
| Seated leg curl | Prone leg curl, Nordic curl |
| Calf raise | Smith-machine calf raise, Leg-press calf raise, Supported step calf raise |
Illustrative progression: adapt the pace
The weeks illustrate a possible sequence, not a required pace or guaranteed outcome. A weight increment must be manageable for the equipment and exercise.
| Week | Squat example | Seated leg curl |
|---|---|---|
| 1 | 3 × 6 – starting load | 3 × 12 – starting load |
| 2 | 3 × 7, same load | 3 × 13 or 14, same load |
| 3 | 3 × 8, same load | 3 × 15, same load |
| 4 | 3 × 6 with 2.5 – 5 kg more | 3 × 12 with the next manageable increment |
Effort, rest and optional methods
For the RIR-based strength scale, RPE 8 means roughly two further valid repetitions seemed possible. RPE for a timed hold is only a broad effort description, not a precise repetition conversion. Use the RPE guide to keep the scales distinct.
Warm up with relevant lighter practice, as described in the warm-up guide. Rest enough to repeat the intended movement; the listed intervals are examples, not universal biological limits.
A back-off set follows a heavier set with a manageable reduction in load. A cluster divides a set into mini-blocks separated by a short rest. Rest-pause or drop sets add work beyond the first block. These are optional higher-demand methods and need a suitable setup and finish; they are not required to progress.
Progress while keeping the task comparable
Record the exercise, support or machine settings, range, load, repetitions and effort. Build within a chosen repetition range, then consider a manageable increment when the existing work is repeatable. A change of exercise or tempo needs a new comparison.
If recovery or performance worsens across several sessions, review total work, rest and the rest of the week before adding more sets. Stop for sharp pain and seek individual advice for persistent symptoms rather than using a programme table as rehabilitation.
Use one programme structure as the main plan, rather than adding every linked muscle-specific page on top. Browse the programme collection to compare schedules and the exercise collection for available movement guides.
Illustrated movement examples
The original illustrations are retained. Furniture shown in an image is not proof of a suitable load-bearing support; choose purpose-built equipment and the controlled setup described above.
Movement example 1
Movement example 2
Movement example 3
Movement example 4
Movement example 5
Frequently asked questions
Should I do every table on this page?
No. Select the relevant workload or schedule. Alternatives and higher-demand methods are options, not additions to every workout.
Are the sets per session or per week?
Workout rows are per occurrence. Repeating a full workout multiplies its exercise-set total; a weekly distribution must be stated separately.
When should I add load?
When the current task and chosen range are repeatable and the next increment is manageable. The example weeks do not impose a deadline.
Do the cited studies prove this exact programme works best?
No. They provide context for particular variables or exercises, not validation of every combination and individual prescription.
Sources and limitations
Sources support the passages that cite them. Practical suggestions are coaching choices to adapt to your own situation.
- Kubo et al. · 2019 · Squat-depth training trial. ↗
Specific small sample; not a complete leg programme or individual depth prescription.
- Schoenfeld et al. · 2016 · Training-frequency synthesis. ↗
Short heterogeneous evidence; not validation of this exact schedule.
- Maeo et al. · 2021 · Seated versus prone leg-curl training trial. ↗
One protocol; results do not establish the same advantage for every trainee.
This general information does not replace individual advice. Zepraug’s limitations.