Leg day workout
Begin with once per week alongside your other training, and adjust volume to recovery.

Goblet Squat: 3 × 10 reps; rest 90s
Hold one dumbbell close to your chest and keep your feet planted as you sit down between your hips.
Alternative: Leg press machine

Romanian Deadlift (Dumbbell): 3 × 10 reps; rest 90s
Keep a small knee bend and push your hips back, keeping the dumbbells close to your legs.
Alternative: Seated leg curl machine

Leg Press (Machine): 2 × 12 reps; rest 90s
Keep your back supported and stop the descent before your pelvis rolls away from the pad.
Alternative: Goblet squat with a comfortable depth

Seated Leg Curl (Machine): 2 × 12 reps; rest 75s
Line your knees up with the pivot and keep your hips against the seat.
Alternative: Lying leg curl machine

Standing Calf Raise (Machine): 2 × 12 reps; rest 60s
Use the handles for support and move slowly through a comfortable ankle range.
Alternative: Bodyweight calf raise with support

Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
The leg press is additional work after squats. Omit it if you need a shorter session or are still adapting to this volume.

https://mylifts.app/workouts/leg-day/