This is the Legs workout from the Calisthenics Builder plan. It trains Quads, Glutes, Calves and Hamstrings across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Jump Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Jump Squat | 3 × 10 |
 Walking Lunge | 3 × 10 |
 Hip Thrust | 3 × 10 |
 Lateral Step Up | 3 × 10 |
 Calf Raise | 3 × 15 |
 Nordic Curl | 3 × 15 |
