A complete lower body session: a squat for the quads and glutes, a hinge for the hamstrings, single-leg work to even out the two sides, and calves to finish.
A barbell, a rack and a bench is the classic garage setup. It is short on isolation work, so this session leans on big lifts and makes up the difference in load.
Sets per muscle. A muscle that only assists in an exercise counts half.
How to run it
Before the first exercise, do two lighter sets of it: one at about half your working weight and one at three quarters. Rest for the time shown next to each exercise; the heavy lifts at the top need more than the smaller ones at the end.
Aim to finish each set with one or two reps left in you. If every set reaches its target easily, the session is too light. Barbells reward small jumps: add 2.5 kg (5 lb) in total once every set reaches the target, and stay there until it does again.
Once or twice a week. In a push, pull, legs rotation it is the third day; in an upper and lower split it alternates with the upper body session.
If something is taken
Keep the same number of sets. In the app you can swap an exercise for one session without changing the program.
In myreplog
Logging is free for good. The first 14 days also include Pro, where a coach reviews each session and suggests the weights for the next one. No card needed.
Questions
About 40 minutes. That is 17 working sets with the rests listed next to each exercise, plus five minutes to warm up.
Mostly the glutes, quads and hamstrings. The calves, abs, lower back and adductors assist. The map on this page shades each muscle by the number of sets that reach it.
A barbell, plates, a rack and a bench.
Around an hour including warm-up sets. Legs are the largest muscles you have, so the rests between heavy sets need to be longer than on an arm day.
Squats and lunges load the muscle while it lengthens, which is what causes soreness, and the leg muscles are large. It fades as the session becomes familiar, usually within two or three weeks.
More barbell workouts