Legs Day (Bro)
Single-muscle leg emphasis day. Squat, RDL, leg press, lying leg curl, walking lunges, calf raises. ~14 quad / 10 hamstring / 6 calf sets in one session. ~75 min, 6 exercises. 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 Brace before unrack. Squat to parallel. Drive through mid-foot. 3 warm-up sets first 4 × 6 · rest 3:30 | 4 | 6 | 3:30 |
| 02 | Romanian Deadlift Hinge from hips, soft knees. Bar travels close to legs. Stretch hamstrings deep, drive floor away. 4 × 8 · rest 2:30 | 4 | 8 | 2:30 |
| 03 | Leg Press Foot placement medium-width. Full ROM — drop until thighs touch ribs. Drive up; no lockout to keep tension. 3 × 10 · rest 2:30 | 3 | 10 | 2:30 |
| 04 | Lying Leg Curls Hips planted. Curl heels to glutes, pause 1 s, control eccentric over 2 s. 4 × 12 · rest 1:15 | 4 | 12 | 1:15 |
| 05 | Dumbbell Lunges Long stride, drop the back knee toward the floor. Drive up through the front heel. Alternate legs each rep. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 06 | Standing Calf Raises Full ROM — deep stretch at bottom, hard contraction at top. Pause 1 s at peak. No bouncing. 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
Hold the order: heavy squat while fresh, then RDL, then machine and unilateral work as fatigue stacks — 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 hamstring 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.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Legs Day (Bro) template?
Hold the order: heavy squat while fresh, then RDL, then machine and unilateral work as fatigue stacks — 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 Legs Day (Bro), and how long does it take?
Legs Day (Bro) runs 6 movements and about 22 working sets, roughly 95 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Bro version different?
Legs Day (Bro) is the bro cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
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