Detailed Leg Day Workout for Maximum Muscle Growth (Push Day Routine for Bulking)

If you follow the Push-Pull-Leg (PPL) split, this detailed Leg Day Workout guide will help you gain maximum muscle in minimal time, which is ideal for bulking. When bulking, it’s best to spend as little time in the gym as possible—ideally 45–75 minutes. Shorter, intense workouts burn fewer calories from your stored fat, leaving you more energetic and focused throughout your session. This makes training less mentally exhausting and more productive for muscle hypertrophy.

Leg day targets some of the largest muscles in your body, including the glutes, quads, hamstrings, and calves. Understanding their anatomy is essential for effective training:

  • Glutes: The largest muscle of the body, located in your buttocks.

  • Quads: Front thigh muscles, running from the hips to just above your knees.

  • Hamstrings: Back of the thigh, between your glutes and knees.

  • Calves: Lower back of your legs, just below the knee joint.

Although not technically part of the legs, abs are often included in leg day because many leg exercises engage the core, and developing both leads to better overall balance and aesthetics.

Leg Day Training Principles

On leg day, you should focus on five primary muscle groups:

  1. Quads

  2. Hamstrings

  3. Glutes

  4. Calves

  5. Abs

Exercise Selection:

  • 1 exercise for overall leg development

  • 1–2 exercises primarily for quads

  • 1 exercise for hamstrings

  • 1 exercise for glutes

  • 1 exercise for calves

  • 1 exercise for abs

Time Under Tension (TUT)

Maximize muscle growth with controlled repetitions. Each rep should last approximately 6 seconds:

  • 2 seconds concentric (lifting phase)

  • 3 seconds eccentric (lowering phase)

  • 1 second hold at the stretched position

Example: Quad Extension

  • Push the weight up in 2 seconds

  • Lower slowly for 3 seconds

  • Hold for 1 second at the bottom

  • Repeat

 

 

Squat

Squats are one of the most effective exercises for overall leg development, hitting the quads, glutes, and hamstrings.

  • Sets: 2

  • Reps: To failure

  • Tips:

    • Avoid extremely heavy weights if you don’t use a belt, as this may strain your lower back.

    • Perform squats at the beginning of your workout. They are mentally demanding, and doing them first ensures proper form and maximum effort.

Squats lay the foundation for the rest of your leg workout, making subsequent exercises feel easier.

 

QUADS

Leg Press / Hack Squat / Bulgarian Split Squat

Choose one heavy compound exercise to further target your quads.

  • Recommendation: Leg Press or Hack Squat (easier to maintain proper form with heavy weights)

  • Form Tips:

    • Feet no wider than shoulder width

    • Place your feet toward the back of the platform

    • Lower slowly so your knees go slightly in front of your toes for maximum quad engagement

  • Sets: 2–3 to failure

  • Doing three sets ensures progressive overload without overstraining joints.

Quad Extension

An isolation exercise to focus exclusively on the quads.

  • Sets: 2 to failure

  • Adjust the machine so your quads are stretched at the bottom without your butt leaving the seat.

HAMSTRINGS

Seated Hamstring Curl / Lying Hamstring Curl

The seated hamstring curl is preferred for hypertrophy because it provides a bigger stretch than lying curls or Romanian deadlifts.

  • Tips for seated hamstring curl:

    • Adjust the machine for maximum stretch

    • Move slowly through a full range of motion

  • Lying hamstring curl:

    • Keep knees close to the pad to avoid joint strain

  • Sets: 2 to failure

  • Machines are safer than Romanian deadlifts for isolating hamstrings without stressing your lower back.

GLUTES

Hip Thrust (Machine or Barbell)

The glutes are essential for lower body strength and aesthetics.

  • Hip Thrust Machine:

    • Comfortable and easy to load with heavy weights

    • Perform 2 sets to failure using proper TUT

  • Barbell Hip Thrust:

    • Lie with your upper back on a flat bench

    • Place knees above toes

    • Lower hips for 3 seconds, hold for 1 second, and lift for 2 seconds

Hip thrusts maximize glute activation without overloading the lower back.

CALVES

Standing Calf Raise / Seated Calf Raise

  • Standing Calf Raise:

    • Use an elevated platform for a full stretch

    • Progress to one-leg raises for more intensity

  • Seated Calf Raise:

    • Choose a weight you can control for 8–12 reps

    • Switch to standing if you experience cramps

  • Sets: 2 to failure
    Calf training ensures proportional development and improves ankle strength.

ABS

Ab Crunch / Decline Crunch / Leg Raise / Hanging Knee Raise

  • Upper Abs: Ab crunch machine or decline crunch

  • Lower Abs: Leg raise or hanging knee raise

Tips:

  • Alternate one upper and one lower ab exercise

  • Abs do not require high volume; body fat percentage largely determines visibility

  • Train till failure for maximum growth

  • Sets: 2 of 8–12 reps to failure

Final Thoughts on Leg Day

A well-structured leg day focuses on major muscle groups efficiently. By following these principles:

  • Keep workouts 45–75 minutes

  • Use Time Under Tension

  • Focus on 2–3 sets per exercise

  • Prioritize compound lifts first

You’ll develop:

  • Strong, muscular legs

  • Bigger glutes

  • Defined hamstrings and quads

  • Balanced calves and abs

Leg day is demanding but highly rewarding. Stick to proper form, controlled reps, and progressive overload, and you’ll see impressive gains in size and strength.