Push Pull Legs Routine:

Best Science-Based Legs Workout

 So to sum everything up for you, here’s what a full leg and glute workout could look like:

Back Squats OR Front Squats: 3-4 sets of 6-10 reps

Hip Thrusts: 3-4 sets of 12-15 reps

Split Squats (2 sets Bulgarian, 2 sets contralateral): 4 sets of 8-12 reps (each side)

Glute Ham Raise (or Bosu Ball alternative): 3-4 sets of 10-15 reps

For calves, I’d simply recommend adding in one standing calf raise exercise and one seated calf raise to ensure that both calf muscles are hit. And a mix of higher and lower rep ranges.

Back Squats OR Front Squats: 3-4 sets of 6-10 reps

Hip Thrusts: 3-4 sets of 12-15 reps

Split Squats (2 sets Bulgarian, 2 sets contralateral): 4 sets of 8-12 reps (each side)

Glute Ham Raise (or Bosu Ball alternative): 3-4 sets of 10-15 reps

Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps

Seated Calf Raise: 2-4 sets of 10-15 reps

Credit: Built with Science

https://builtwithscience.com/push-pull-legs-routine/