This is the Squat Day workout from the Wendler 5/3/1 plan. It trains Quads, Hamstrings and Calves across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Back Squat while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 3 to 5 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Back Squat | 5 × 5 |
 Leg Press | 4 × 6 |
 Leg Curl | 3 × 8 |
 Leg Extension | 3 × 8 |
 Standing Calf Raise | 3 × 8 |
