Big Legs Day
Single-session leg specialization. Squat, RDL, leg press, leg curl, walking lunges, calf raise. ~16-20 leg sets, ~85 min. The session most lifters dread.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat 4 working sets at RPE 8-9. 3 warm-up sets first 4 × 6 · rest 3:30 | 4 | 6 | 3:30 |
| 02 | Romanian Deadlift Hinge stretch volume. 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 03 | Leg Press Different angle, full ROM. 3 × 10 · rest 2:30 | 3 | 10 | 2:30 |
| 04 | Lying Leg Curls Hips planted, pause 1s. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 05 | Dumbbell Lunges Long stride, drive through front heel. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 06 | Standing Calf Raises Full ROM, deep stretch. 4 × 15 · rest 1 min | 4 | 15 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Run the order as written: heavy squat while fresh, then RDL, then machine and unilateral work as fatigue builds — don't superset. Pick squat and RDL loads that hit the reps at the listed RPE with legs, not lower back, doing the work; push hips back on RDLs for the stretch and stop short of lumbar rounding. Run full ROM on leg press and calf raises. Matched-effort swaps (hack squat for leg press, seated for lying curl) are fine; keep the squat and a hinge as anchors.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Big Legs Day template?
Run the order as written: heavy squat while fresh, then RDL, then machine and unilateral work as fatigue builds — don't superset. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Big Legs Day, and how long does it take?
Big Legs Day runs 6 movements and about 21 working sets, roughly 92 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight