Full leg program: quads, hamstrings and glutes
Leg workout program: squat, leg press, Romanian deadlift, leg curl. Build quads, hamstrings and glutes with 8-week progression.
Why this program?
Legs are the biggest muscle group in the body — and the most under-trained. This program balances the three main pillars: quads (squat, leg press), hamstrings (Romanian deadlift, leg curl) and glutes (hip thrust, sumo work). 8-week structured progression, twice-weekly frequency to optimize protein synthesis.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Barbell back squat | 4 | 6–8 |
| Romanian deadlift | 4 | 8–10 |
| Leg press | 3 | 10–12 |
| Hip thrust | 3 | 10–12 |
| Lying leg curl | 3 | 12–15 |
| Standing calf raises | 4 | 12–15 |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
How often to train legs?
2 sessions per week is optimal. Legs are a huge muscle group with a longer recovery window than smaller muscles. 2× 90-min sessions works better than a single monster session.
Squat or leg press for quads?
The squat is superior because it recruits the whole body, including core and stabilizers. The leg press isolates the quads without a lumbar load — useful as a complement, not a substitute.
Are heavy squats bad for the knees?
No, if the technique is clean. A well-executed deep squat reinforces the knees. Watch: no knees caving inward, control the descent, ankles flexible enough for depth.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries