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Full Leg Workout for Bigger Stronger Legs (LEG DAY WORKOUT!)

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V Shred’s Vince Sant lays out a five-move leg day built for size, not just soreness.

Vince Sant, the co-founder of fitness brand V Shred, published “Full Leg Workout for Bigger Stronger Legs (LEG DAY WORKOUT!)” in late 2018, and the routine has stuck around because it skips the guesswork. Instead of another generic “hit legs hard” video, Sant walks through exact sets, reps, and joint angles for each lift, explaining why he’s cueing things the way he is. The pitch is simple: build the quads, glutes, hamstrings, and calves without wrecking the lower back in the process.

• The squat portion calls for 3 sets of 20 reps, descending only to a 90-degree knee bend rather than “ass to grass” to protect the spine.
• Walking lunges are prescribed at 5 sets of 10 reps per leg with a barbell loaded across the traps, driving through the front heel.
• Romanian deadlifts run 3 sets of 15–20 reps with a stiff-leg hinge, and calf raises on the leg press finish the session at 3–5 sets of 20–40 reps for peak contraction.

The Squat and Lunge Foundation

Sant opens with barbell squats for 3 sets of 20 reps, targeting the quads and glutes while deliberately capping depth at a 90-degree knee angle. That’s a departure from the deep “ass to grass” squat some lifters chase — Sant’s reasoning is that grinding through excessive depth under load adds spinal strain without adding much extra quad development. From there, the workout moves to walking lunges, 5 sets of 10 reps per leg, with the bar racked across the traps and the lifter pressing through the front heel on each step to keep tension on the quads rather than letting the back leg bail out the rep.

Posterior Chain Work With the Romanian Deadlift

The third movement flips the emphasis to the hamstrings and glutes with Romanian deadlifts, done for 3 sets of 15–20 reps. Sant’s cue here is a stiff-leg hinge — hips pushing back rather than knees bending forward — which keeps the hamstrings under constant stretch through the whole range instead of turning the lift into a squat variation. This kind of rep-quality-over-raw-weight approach is the same logic that runs through body recomposition programming built around controlled tempo work, where the goal is muscle tension, not just moving a heavier plate from point A to point B.

Descend only to a 90-degree knee angle — not “ass to grass” — to keep the strain off the spine.

Finishing the Calves With Volume

The routine closes on the leg press machine, where calf raises are performed for 3 to 5 sets of 20 to 40 reps with the heels hanging off the platform edge. Sant leans on volume here rather than heavy loading, betting that the high rep count and peak contraction at the top of each rep will spur calf growth where lower-rep, heavier work often stalls out. It’s a deliberately different stimulus from the squat and lunge portions of the session, and it’s positioned last so lifters aren’t trying to stabilize fatigued calves under a loaded bar earlier in the workout.

The Significance of Genetic Sequencing

Running squats first, lunges second, Romanian deadlifts third, and calf raises last isn’t arbitrary — it moves from the most technically demanding, spine-loaded lift (the squat) down to the most joint-friendly, machine-based finisher (the leg press calf raise). That ordering lets lifters bring full strength to the squat and lunge work while their stabilizers are fresh, then shift to hip-hinge patterning once fatigue sets in, before finishing with an isolation move that doesn’t require much balance or core bracing. Anyone stacking this against other lower-body templates, including the kind of quick-hit circuits in shorter HIIT-style leg finishers, will notice V Shred’s version leans toward controlled strength work over conditioning.

Sant’s routine doesn’t ask for exotic equipment — a barbell, a leg press machine, and a rack cover the whole session. What it does ask for is discipline on rep count and depth, especially on those 20-rep squat sets, which is exactly the kind of detail that separates a leg day that builds size from one that just leaves you sore for two days.

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