Sprint Training Leg Workout Plan
Hip extension power, unilateral control and knee-drive step-ups across three gym sessions. Builds the posterior chain sprinting asks for.
- Days per week
- 3
- Session length
- 38–43 min
- Exercises
- 18
- Level
- Intermediate
- Equipment
- Barbell, Dumbbell, Bodyweight
Your week
- MonDay 1 · Posterior Chain Power
- TueRest
- WedDay 2 · Squat Strength & Unilateral Balance
- ThuRest
- FriDay 3 · Acceleration Finishers
- SatRest
- SunRest
Free on iPhone and Android, or adjust it in the web planner
The workouts
Day 1 — Posterior Chain Power
Hinge strength and hip extension focus with knee-drive step-ups to support acceleration.
About 43 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell Sumo DeadliftRest 2 min | 4 × 5 | 2 min | |
| 2 | Dumbbell Romanian DeadliftRest 90s | 3 × 8 | 90s | |
| 3 | Barbell Hip ThrustRest 90s | 3 × 8 | 90s | |
| 4 | Dumbbell Step-up with Knee RaiseRest 60s | 3 × 8 | 60s | |
| 5 | Lateral Step-up with Knee DriveRest 60s | 3 × 8 | 60s | |
| 6 | Barbell Hip Thrust with Resistance BandRest 75s | 2 × 12 | 75s |
Day 2 — Squat Strength & Unilateral Balance
Squat pattern for force, then single-leg progression and step-ups for stability and sprint carryover.
About 39 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell High Bar SquatRest 2 min | 4 × 5 | 2 min | |
| 2 | Walking LungeRest 75s | 3 × 12 | 75s | |
| 3 | Dumbbell Step-UpRest 60s | 3 × 10 | 60s | |
| 4 | Single Leg Step Up on BenchRest 60s | 3 × 8 | 60s | |
| 5 | Dumbbell Romanian DeadliftRest 75s | 2 × 10 | 75s | |
| 6 | Barbell Hip ThrustRest 75s | 2 × 10 | 75s |
Day 3 — Acceleration Finishers
Hinge and thrust top-up with mixed knee-drive step-ups to groove sprint mechanics under fatigue.
About 38 minutes · 6 exercises| # | Demo | Exercise | Sets × Reps | Rest |
|---|---|---|---|---|
| 1 | Dumbbell Romanian DeadliftRest 90s | 3 × 8 | 90s | |
| 2 | Barbell Hip ThrustRest 90s | 3 × 8 | 90s | |
| 3 | Barbell Knee Raise Step-upRest 60s | 3 × 8 | 60s | |
| 4 | Dumbbell Step-up with Knee RaiseRest 60s | 2 × 8 | 60s | |
| 5 | Lateral Step-up with Knee DriveRest 60s | 2 × 8 | 60s | |
| 6 | Barbell Sumo DeadliftRest 2 min | 3 × 5 | 2 min |
About this plan
Three sessions a week built around what sprinting actually asks of the legs: powerful hip extension, single-leg control and a knee that drives up hard.
Day one opens with sumo deadlifts at four sets of five, then Romanian deadlifts, barbell hip thrusts, step-ups with a knee raise and lateral step-ups with a knee drive. Day two is squat-led — high-bar squats at four sets of five, walking lunges, step-ups and Romanian deadlifts. Day three is the lightest, revisiting Romanians, hip thrusts, knee-raise step-ups and lateral drives at lower volume.
Hip extension is the whole event. Sprinting speed comes from how hard you can push the ground backwards, which is the glutes and hamstrings extending the hip — not from how deep you can squat. That is why deadlifts and hip thrusts open two of the three days and why the hip thrust appears twice.
The knee-drive step-ups are the transfer exercise. Driving the opposite knee up at the top of a step-up trains the swing leg to come through fast, and a fast swing leg is half of stride frequency. Do them explosively; there is no reason to make the concentric slow.
Note that day three drops to two sets on several movements. It is a deliberate lighter day, and the plan is built assuming you sprint on some of the other days. Doing all three sessions hard and then sprinting is how hamstrings get pulled.
Sets of five are strength work, and the load should reflect that. If you can do eight, it is too light — but keep two reps in reserve on the deadlift, because the tired rep is where technique goes.
Train this plan in the app
LoadMuscle carries all 3 routines with a demo for every exercise, and logs your sets as you go, so next session you can see what to beat. Free on iPhone and Android. Want something built around your own schedule and equipment instead? Try the free workout planner.
