Lina Builds the Perfect Leg Day
A strict progression leg session built around strength, hinges, quad volume, unilateral control, and an honest hamstring finisher.
Carousel gallery
Swipe through the workout slides, then use the written notes below for cues, common mistakes, and progression targets.
Why this leg day works
This session is built like a real workout, not a random pile of hard exercises. Lina starts with the most skill-heavy lift while you are fresh, follows it with a hinge for glutes and hamstrings, then adds machine-supported quad volume before finishing with unilateral control and direct hamstring work.
The goal is simple: train the major lower-body patterns, keep the order logical, and leave the gym with one number to beat next time.
How to run the session
Warm up gradually for the back squat, then keep two to three reps in reserve on most working sets. Rest long enough to keep your form sharp on the squat and Romanian deadlift, then move faster through the accessories without turning them into cardio.
Log load, reps, rest, and notes after each exercise. Next leg day, improve one variable: one extra rep, a slightly cleaner set, a small load jump, or a better range of motion.
Exercise breakdown
Sets, reps, rest, why each movement is here, and what to track next time.
Back Squat
4 sets x 5-8 reps, 2-3 min restThis is the main strength slot. It lets you push heavy knee-dominant work while your nervous system, bracing, and coordination are fresh.
- Brace before you descend.
- Keep the mid-foot planted.
- Drive the floor away on the way up.
- Stop each set before your torso position breaks.
- Rushing warm-up jumps.
- Letting the knees collapse inward.
- Turning every set into a max attempt.
- When you can hit eight reps on all four sets with clean depth, add a small amount of weight next time.
- If form slips, keep the load and win better reps before adding more.
Romanian Deadlift
3 sets x 8-10 reps, 2 min restThe Romanian deadlift trains the hinge pattern and gives the hamstrings and glutes heavy tension without needing another squat variation.
- Push the hips back.
- Keep the bar close.
- Maintain a long spine.
- Pause when the hamstrings reach a strong stretch.
- Squatting the movement instead of hinging.
- Letting the bar drift forward.
- Chasing range by rounding the back.
- Add reps before adding load.
- Use video or notes to confirm that the same range of motion is being repeated week to week.
Leg Press
3 sets x 10-12 reps, 90 sec restAfter the free-weight work, leg press adds stable quad volume. You can push hard without asking your trunk and upper back to do the limiting work again.
- Control the lowering phase.
- Use a foot position that lets the knees travel comfortably.
- Keep hips down on the pad.
- Press through the whole foot.
- Cutting depth short as the set gets hard.
- Locking out aggressively between reps.
- Loading more weight than the range of motion deserves.
- Keep the same seat setup and depth every week.
- Progress only when all three sets land in the target range with controlled reps.
Bulgarian Split Squat
2 sets x 8-10 reps per side, 90 sec restThis slot cleans up left-right strength gaps, challenges hip stability, and gives the glutes and quads a brutal but useful unilateral stimulus.
- Find a stance you can repeat.
- Keep the front foot planted.
- Let the front knee travel naturally.
- Control the bottom before driving up.
- Setting the rear foot too high.
- Bouncing out of the bottom.
- Switching stance every set and losing comparability.
- Start with bodyweight or light dumbbells if balance limits the set.
- Progress reps first, then load, while keeping both sides honest.
Seated Leg Curl
2 sets x 12-15 reps, 60-90 sec restThe finisher gives the hamstrings direct knee-flexion work after they have already handled the hinge. It is a clean way to finish without needing more spinal loading.
- Set the pad so the knees line up with the machine.
- Curl smoothly.
- Squeeze the bottom position.
- Control the return instead of dropping the stack.
- Using momentum.
- Lifting the hips off the seat.
- Stopping the set when it burns instead of when reps break.
- Beat reps inside the 12-15 range before increasing weight.
- Use the same tempo so progress reflects stronger hamstrings, not faster reps.
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Download TrackFullFAQ
Quick answers for adapting the session without losing the training logic.
Is this leg day for beginners?
A beginner can use the structure, but the exact loading should be conservative. Start lighter, learn the squat and hinge patterns, and keep several reps in reserve until the exercises feel repeatable.
How often should I run this leg day?
Most lifters can run it once per week as a dedicated leg day. If you train legs twice per week, make the second session lighter or more focused on technique and recovery.
Can I replace back squats?
Yes. If back squats do not fit your body, equipment, or current skill level, use a front squat, goblet squat, hack squat, or safety-bar squat while keeping the same main-lift role.
What should I track in TrackFull?
Track exercises, sets, reps, load, rest time, and notes about form. For this workout, the most important progression target is to beat one clean number next leg day.
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