The leg workout behind Ibai Llanos training
Leg day in Ibai Llanos's training follows the same structure we apply at Barcelona Barbell Club with any client: a main squat pattern, a hip hinge (hip thrust or deadlift), unilateral work to correct imbalances and a final block of accessory work.
What changes from one person to the next is not the framework but the load, the variation and the rep range. The squat can be free-weight, on a Smith machine or a leg press depending on mobility and level; the unilateral work can be a lunge or a step-up. The skeleton of the session stays put, and that is what lets you measure progress week by week.
Below you have the session broken down with sets, reps and the progression rule we use. It is the real template, not a cut-down version.
Structure of a leg day
Four blocks, from most to least demanding. The order is not negotiable: the hardest work goes first, while you are fresh.
The progression, not the exercise list
Anyone can copy a list of exercises. What makes a workout work is the rule you use to add load, and that rule is simple:
- If you complete every set at the top of the range with clean technique, you add weight the following week.
- If you land at the bottom of the range, you hold the load and repeat.
- If the technique breaks down, you drop the weight. Always. No exceptions.
- Every set gets recorded. What you do not write down, you do not progress: you improvise.
This is the point where most people stall when training alone, and it is exactly what having a coach in front of you solves: someone who spots the technique degrading before you do. We explain it in our methodology.
Four mistakes on leg day
- Skipping it. It is the session most people avoid and the one with the biggest impact on body composition.
- Partial range. A half squat with a lot of weight progresses less than a full squat with less load.
- Starting with the accessories. You reach the main lift already fatigued and train the thing that matters most badly.
- Changing the workout every fortnight. Without repeating the same lifts long enough, there is no way to know whether you are progressing.
Get someone to watch your technique
Free first class at our Barcelona sites. We assess your level and adapt the session to your starting point.
Book your trial class
An interview, an assessment and a real guided session with one of our coaches. We reply within 48 hours.
Frequently asked questions
What leg workout does Ibai Llanos do?
A leg session structured like those of any other Barcelona Barbell Club client: a main squat pattern, a hip hinge, unilateral work and a final block of accessory work, with the load matched to his level and progressed week by week.
How many times a week should you train legs?
One or two leg sessions a week is enough to make progress in most cases, as long as the intensity is right and the progression is planned.
Can I do this workout if I have never trained before?
The structure works, but the loads and variations do not. If you are starting from scratch, the priority is learning the patterns under supervision before adding weight. That is why we offer a free first class for assessment.
Do you need to train legs to lose fat?
Yes. The legs hold a large share of the body's muscle mass, so training them protects muscle during a deficit and keeps energy expenditure up. Skipping leg day is one of the most common mistakes.