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Leg and Glute Gym Workout for Men

A one-month leg and glute program: 3 workouts a week for 4 weeks, 12 workouts in total. Two alternating days — quads and glutes, and hamstrings plus glutes. 6 exercises per workout, 3–4 sets of 8–15 reps. For guys who want to focus on building their legs.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

6 exercises · 20 sets

Week 1, Mon — Quads + glutes

  • Barbell Back Squat
    Legs
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
    • 30 kg × 8 reps
  • Leg Press
    Legs
    • 60 kg × 10 reps
    • 60 kg × 10 reps
    • 60 kg × 10 reps
    • 60 kg × 10 reps
  • Seated Leg Extension
    Legs
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
  • Dumbbell Lunges
    Legs
    • 8 kg × 10 reps
    • 8 kg × 10 reps
    • 8 kg × 10 reps
  • Glute Bridge with Bench Support (Smith Machine)
    Legs
    • 30 kg × 12 reps
    • 30 kg × 12 reps
    • 30 kg × 12 reps
  • Hanging Knee Raise
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 36 exercises · 20 sets
  • Glute Bridge with Bench Support — Legs
  • Lying Leg Curl — Legs
  • Hyperextension — Back
  • Barbell Lunges — Legs
  • Leg Press — Legs
  • Hanging Leg Raise — Abs
Day 56 exercises · 20 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Seated Leg Extension — Legs
  • Dumbbell Lunges — Legs
  • Glute Bridge with Bench Support (Smith Machine) — Legs
  • Hanging Knee Raise — Abs
Day 86 exercises · 20 sets
  • Glute Bridge with Bench Support — Legs
  • Lying Leg Curl — Legs
  • Hyperextension — Back
  • Barbell Lunges — Legs
  • Leg Press — Legs
  • Hanging Leg Raise — Abs
Day 106 exercises · 20 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Seated Leg Extension — Legs
  • Dumbbell Lunges — Legs
  • Glute Bridge with Bench Support (Smith Machine) — Legs
  • Hanging Knee Raise — Abs
Day 126 exercises · 20 sets
  • Glute Bridge with Bench Support — Legs
  • Lying Leg Curl — Legs
  • Hyperextension — Back
  • Barbell Lunges — Legs
  • Leg Press — Legs
  • Hanging Leg Raise — Abs
Day 156 exercises · 20 sets
  • Barbell Back Squat — Legs
  • Leg Press — Legs
  • Seated Leg Extension — Legs
  • Dumbbell Lunges — Legs
  • Glute Bridge with Bench Support (Smith Machine) — Legs
  • Hanging Knee Raise — Abs

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Leg and Glute Gym Workout for Men | Training plans | Workouter