Workout Routine

Free

Leg Day 1

by berniechengwhitehead

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1st leg day of the week

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

squat

Set
Intensity
Weight
Reps
Rest time
1
52% 1RM
80 lbs
8
180 sec
2
70% 1RM
105 lbs
6
180 sec
3
@RPE7
120 lbs
5
180 sec
4
@RPE7
120 lbs
5
180 sec
5
@RPE6
115 lbs
5
180 sec
6
@RPE6
115 lbs
5
180 sec

squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

romanian deadlift

3×12

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

hip thrust

3×15

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
180 sec
2
–
–
20
180 sec
3
–
–
20
180 sec

Hyperextensions

3×20

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
180 sec
2
–
–
15
180 sec
3
–
–
15
180 sec

Sumo Squat

3×15