Leg Days
Six weeks of lower-body work, twice a week, on the machines and the cable stack — presses one day, hinges the other.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 2
- Level
- Beginner to Intermediate
- Gear
- The leg machines and a cable stack. Nothing here needs a barbell or a spotter.
The sessions Two days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Press Day
- Leg Press 4 × 10
- Leg Extension 3 × 15
- Hip Adduction Machine 3 × 15
- Standing Calf Raise 4 × 15
- Cable Crunch 3 × 12
Depth before pins on the press: knees to a right angle every rep, then talk about weight.
Day 2 Hinge Day
- Cable Pull-Through 4 × 12
- Lying Leg Curl or Leg Curl 3 × 12
- Cable Glute Kickback 3 × 12 each
- Hip Abduction Machine 3 × 15
- Seated Calf Raise 4 × 15
Hips back, not down, on the pull-through — it is a hinge wearing a cable.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
What it trains
Calves · Glutes · Hamstrings · Quadriceps · Abdominals · Abductors · Adductors
Questions
How do I add this to my calendar?
Tap Add to my calendar. Pick your days and your first session, then type your name and email. We email you a link. Open it and tap Apple Calendar, Google Calendar or Outlook. For any other app, copy the link. The plan arrives as its own calendar. Each session lands on its date with every set written in the event, so you can read it with no signal.
What do I need?
The leg machines and a cable stack. Nothing here needs a barbell or a spotter. Train 2 days a week.
What happens when the three weeks end?
You get the first three weeks free. The day after your last session, an event called “Keep going with Leg Days” lands in your calendar. No new sessions arrive after it. Get all 6 weeks free with a trainer. Ask your trainer for their physicalfeed page, open it and tap Move my plan here. Your calendar and what you have logged come with you. You can add a coach any time, you don't need to wait the three weeks.
Plans like this one
Get all 6 weeks free with a trainer.
Ask your trainer
physicalfeed works best with a professional trainer. If your trainer doesn’t have a physicalfeed, ask them why.