Leg Day Complete Guide

I want to: leg day complete guide.

Current level: [never trained / trained before but stopped / ongoing]
Equipment available: [gym / home setup — list what you have]
Days per week: [NUMBER]
Current weight/height (if relevant): [STATS]
Specific weakness or goal area: [DESCRIBE]

Give me a targeted plan:
1. **Best exercises** for this goal — specific, not generic
2. **Full workout** — exercises, sets, reps, tempo, rest
3. **Progressive overload plan** — how to get stronger each week
4. **Form cues** for the key movements
5. **Nutrition to support muscle building** — protein targets and timing
6. **How long until I see results** — realistic expectations

I want to: leg day complete guide.

Current level: [never trained / trained before but stopped / ongoing]
Equipment available: [gym / home setup — list what you have]
Days per week: [NUMBER]
Current weight/height (if relevant): [STATS]
Specific weakness or goal area: [DESCRIBE]

Give me a targeted plan:
1. **Best exercises** for this goal — specific, not generic
2. **Full workout** — exercises, sets, reps, tempo, rest
3. **Progressive overload plan** — how to get stronger each week
4. **Form cues** for the key movements
5. **Nutrition to support muscle building** — protein targets and timing
6. **How long until I see results** — realistic expectations