Workout Routine

Free

Legs Hybrid

by SAGE

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A mix of calisthenics and weight lifting to train legs. Weight can be used to make the exercises harder.

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

Workouts

Workout 1

Sissy Squat

Set
Reps
Rest time
1
15
60 sec
2
15
60 sec
3
15
60 sec

Sissy Squat

3×15

Pistol Squat

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Pistol Squat

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

squat

3×10

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

lunge

3×10

romanian deadlift

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

romanian deadlift

3×12

wall sit

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec

wall sit

3×60 s

calf raise

Set
Time
Rest time
1
180 sec
60 sec

calf raise

1×180 s

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
40
100 sec
2
–
–
40
100 sec
3
–
–
40
100 sec

calf raise

3×40