Leg paired-set workout – beginner

strength trainingBeginnerAllUpdated 27/02/2026

Goal

Develop functional strength and stability with compound exercises. Beginner workout: strength training: paired sets training of legs. Progress loads or repetitions each week while keeping a full, controlled range of motion. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

#1Intermediate

Half squat with barbell from support

3 sets10 repsto-1. the squat es deep for estimular mas the glutes and femorales.

View details

#2Beginner

Press of legs incline

3 sets10 repsto-2. the feet debe tener the position for the quadriceps.

View details

#3Beginner

Deadlift Romanian or with legs extended

3 sets12 repsB-1. the exercise they lo debe realizar with one pequeño push to the finalizar.

View details

#4Intermediate

Hamstring curl with decline machine

3 sets12 repsB-2. the knees, feet deben estar together, for enfocar mas the work in the glutes.

View details

#5Intermediate

Forward lunge with barbell

3 sets20 repsC-1. the steps deben ser largos for estimular glutes and femorales.

View details

#6Intermediate

Half squat on a machine hack

3 sets12 repsC-2. the exercise they debe efectuarse of forma posterior to the figure, step down profundo for the work of the glute and hamstrings.

View details

#7Intermediate

Lunges with dumbbells

3 sets10 repsD-1. Relizar one piramide descendente of tres pesos, efectuar primero one leg left or right completando the piramide, realizarlo with barbell.

View details

#8Intermediate

Half squat with barbell supported in the shoulders

3 sets10 repsD-2. the squat debe tener one dificulta of 2 segundos in isometria, cuando they llega to the position of 90 degrees.

View details

#9Intermediate

Leg extension on a machine

3 sets30 repsand-1. Realizar one piramide descendente of tres pesos, haciendo one isometria of 10 segundos in the instante of the cambio of weight.

View details

#10Intermediate

Half squat with dumbbells

3 sets12 repsand-1. the squat they debe step down up to the level of the knee for estimular the quadriceps.

View details

#11Beginner

Press horizontal with movement

3 sets20 repsF-1. the figure simula the machine of squat perfecta, efectuar with isometria of 2 segundos the primeras 10 respeticiones, the siguientes hacerlos of forma normal.

View details

#12Intermediate

Hamstring curl seated on a machine

3 sets30 repsF-2. Efectuar 5 phases, 3 of 10 repeticiones and 2 phases of isometria of 10 segundos, alternando the phases.

View details

#13Intermediate

Half squat sumo with dumbbell

3 sets15 repsG-1. Enfocar mas the exercise to the glutes usar steps.

View details

#14Intermediate

Hip abduction on a machine seated

3 sets20 repsG-2. Efectuar one isometria pequeña of 2 segundos the 10 primeras repeticiones, the restantes realizar in one tiempo normal.

View details