5 Day Leg Workout Plan to Build Stronger Leaner Legs

If you’re looking to increase lower body strength, build muscle mass, improve athletic performance, and sculpt your legs, a 5-day leg workout plan can help you achieve those goals. Whether you’re a beginner aiming to tone your legs or an advanced lifter focusing on hypertrophy and power, this guide delivers an intense and structured weekly training routine tailored to work every part of your lower body.

In this post, we break down a complete 5-day leg workout split, covering glutes, quads, hamstrings, calves, and mobility. You’ll also find tips on proper form, warm-ups, recovery, and progression. Let’s dive into the ultimate leg day routine!

5 Day Leg Workout Program for Muscle Growth and Endurance

Many gym-goers shy away from training legs multiple times a week due to the intensity and soreness it brings. However, for those focused on maximizing lower body development, training legs 5 times a week can bring substantial benefits, such as:

• Increased lower body hypertrophy
• Improved muscle symmetry and definition
• Enhanced strength and power output
• Better balance and core stability
• Greater calorie burn and metabolic impact

A structured 5-day leg program strategically rotates intensity and volume to avoid overtraining and promote consistent growth.

Weekly Structure: 5-Day Leg Workout Split Overview

Here’s how the weekly plan is organized:

• Day 1: Quads Focus + Compound Movements
• Day 2: Glute Isolation + Core
• Day 3: Hamstring Strength & Posterior Chain
• Day 4: Plyometrics + Speed & Mobility
• Day 5: Full Leg Hypertrophy Blast

Each day emphasizes different muscle groups or training goals to balance workload and recovery while maximizing gains.

Day 1: Quad-Focused Strength Workout

Goals: Develop the front thigh muscles, improve squat depth and knee extension strength

Warm-Up (10 minutes):

• Jump rope – 2 minutes
• Bodyweight squats – 2 sets of 15
• Leg swings – 1 minute each leg
• Walking lunges – 1 set of 20 steps

Workout:

1. Barbell Back Squat – 5 sets x 5 reps (heavy)
2. Front Squat – 4 sets x 6–8 reps
3. Leg Press – 4 sets x 12 reps
4. Bulgarian Split Squat – 3 sets x 10 reps per leg
5. Leg Extension (Machine) – 3 sets x 15–20 reps
6. Wall Sit – 3 x 45 seconds hold

Cool-down: Static quad stretch, foam rolling (5–10 minutes)

Tip: Use progressive overload weekly by increasing weight or reps.

Day 2: Glute Isolation and Core Stability 5 Day Leg Workout

Goals: Build and activate glutes, improve hip mobility, and develop core control

Warm-Up:

• Glute bridges – 2 sets of 15
• Band lateral walks – 2 sets of 20 steps
• Dead bugs – 2 sets of 10 per side

Workout:

1. Barbell Hip Thrusts – 4 sets x 10 reps
2. Cable Kickbacks – 4 sets x 15 reps per leg
3. Dumbbell Romanian Deadlifts – 3 sets x 12 reps
4. Step-Ups with Knee Drive – 3 sets x 10 reps
5. Glute Bridge Hold (weighted) – 3 sets x 30 seconds
6. Ab Circuit (Plank – 1 min, Leg Raises – 15, Side Plank – 30 sec/side) x 3 rounds

Cool-down: Glute stretch, pigeon pose, core breathing drills

Tip: Focus on mind-muscle connection during glute activation exercises.

Day 3: Hamstrings and Posterior Chain Power 5 Day Leg Workout

Goals: Strengthen the back of the legs, improve posture, and support compound lifts

Warm-Up:

• Hamstring walkouts – 2 sets x 10
• Glute kicks – 2 sets x 15
• Banded good mornings – 2 sets x 15

Workout:

1. Romanian Deadlifts (Barbell) – 4 sets x 8 reps
2. Seated Hamstring Curl Machine – 4 sets x 12 reps
3. Single-Leg Deadlift (Dumbbell) – 3 sets x 10 reps per leg
4. Good Mornings (Barbell) – 3 sets x 8–10 reps
5. Reverse Lunges – 3 sets x 12 per leg
6. GHD Hamstring Raise or Nordic Curl – 2 sets x 6–8 reps (advanced)

Cool-down: Hamstring stretching, foam roll the glutes and lower back

Tip: Maintain a slight bend in the knees for RDLs and keep the back flat.

Day 4: Explosive Plyometric and Mobility Training 5 Day Leg Workout

Goals: Improve athleticism, mobility, and leg endurance

Warm-Up:

• Skater jumps – 2 sets x 20
• Knee hugs to lunge – 2 sets x 10
• Jumping jacks – 1 minute
• Dynamic hip openers – 10 reps each side

Workout:

1. Box Jumps – 4 sets x 6 reps
2. Jump Squats (Bodyweight or Dumbbell) – 3 sets x 10 reps
3. Broad Jumps with Pause – 3 sets x 5
4. Single-Leg Hops (Forward) – 3 sets x 8 per leg
5. Agility Ladder Drills – 3 rounds
6. Wall Ankle Mobility Drill – 3 sets x 10 reps

Cool-down: PNF stretching, ankle and hip mobility drills

Tip: Land softly on all jumps and focus on controlled deceleration to protect joints.

Day 5: Full Leg Hypertrophy and Workout Volume Day

Goals: Target all leg muscles, maximize muscle pump and hypertrophy

Warm-Up:

• Leg swings (front/back and lateral) – 1 minute
• Air squats – 20 reps
• Banded glute bridges – 2 sets x 15

Workout:

1. Hack Squat (Machine or Barbell) – 4 sets x 12 reps
2. Walking Lunges (Dumbbells) – 4 sets x 20 steps
3. Leg Press (Feet High and Low Alternation) – 4 sets x 15 reps
4. Hamstring Curls (Lying) – 4 sets x 12 reps
5. Calf Raises (Standing + Seated) – 5 sets x 20 reps
6. Glute Kickbacks (Band or Cable) – 3 sets x 15 reps

Cool-down: Deep squat hold, foam roll IT bands, static stretching

Tip: Use drop sets on the final leg press and calf raise set to increase intensity.

Training Tips for Success with a 5-Day Leg Workout Plan

1. Prioritize Recovery

Training legs 5 days a week demands optimal recovery. Get 7–9 hours of sleep per night, hydrate adequately, and consume enough protein and carbohydrates to fuel your workouts.

2. Use Proper Form

To avoid injury, maintain strict technique—especially during squats, deadlifts, and lunges. Use a mirror or record yourself to assess form.

3. Apply Progressive Overload

Each week, aim to increase either your load, reps, or time under tension. This principle is key to muscle growth and strength gains.

4. Balance Volume and Intensity

Not every workout should be high-intensity. Mix in moderate and low-impact sessions (like Day 2 and Day 4) to allow muscle repair while still stimulating growth.

5. Stretch and Mobilize Daily

Incorporate dynamic warm-ups and post-workout stretching to improve flexibility, reduce soreness, and boost performance.

Sample 5 Day Leg Workout Schedule

Day	Focus
Monday	Quad Strength + Compound Lifts
Tuesday	Glutes + Core Isolation
Wednesday	Hamstring + Posterior Chain
Thursday	Plyometrics + Mobility
Friday	Full Leg Hypertrophy
Saturday	Active Recovery or Rest
Sunday	Rest or Light Cardio/Stretching

Nutrition Tips to Support Leg Muscle Growth

To support a 5-day leg workout routine, your diet should be optimized for recovery, energy, and hypertrophy.

• Protein: 1.6–2.2g per kg of body weight daily
• Carbs: Essential for performance and glycogen replenishment (3–6g/kg body weight)
• Healthy Fats: Support hormone function (avocados, nuts, olive oil)
• Hydration: At least 3 liters of water per day
• Pre-Workout Meals: Include protein and slow-digesting carbs (e.g., oatmeal + protein shake)
• Post-Workout Meals: Prioritize fast-absorbing protein and carbs (e.g., chicken + rice)

Who Should Try a 5-Day Leg Workout Plan?

This program is ideal for:

• Intermediate to advanced lifters seeking serious leg development
• Athletes looking to improve lower-body power and mobility
• Bodybuilders in a hypertrophy-focused training phase
• Fitness enthusiasts wanting to challenge themselves and break through plateaus

Beginners can still benefit from this plan by modifying volume and intensity—starting with 3–4 leg sessions per week before progressing to 5.

The 5-day leg workout split is a powerful way to build strength, sculpt impressive leg muscles, and improve athletic ability. By structuring each day to target a different aspect of the lower body—from heavy compound lifts to isolation, plyometrics, and endurance—you’ll push your limits and see real results.

Stick to the plan for at least 6–8 weeks, track your progress, and adjust based on your recovery and performance. Your lower body transformation is just a commitment away.

Looking for more workout plans? Check out our guides on full-body training, glute workouts, and strength splits tailored to your goals.