What does YOUR leg day routine look like?

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2

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  • cmtristani
    cmtristani Posts: 117 Member
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    Keeping it simple right now: leg press, extensions, curls, and calves. Occasionally I throw in lunges.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
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    Hill repeats on the bike. The down part is fun. :smile:
  • pdxhak
    pdxhak Posts: 383 Member
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    Here is my current routine

    Landmine Squats - 5 sets 6-8 reps

    Superset 1: - 3-4 supersets

    · Leg extensions - 8-12 reps
    · Leg curls - 8-12 reps

    Superset 2: 3-4 supersets

    · Squat jumps - 8-12 reps
    · Leg Press - 8-12 reps
  • SassyMommasaurus
    SassyMommasaurus Posts: 380 Member
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    Crying on the floor in pain because my legs are mad at me for working them when they never have a day in their life.

    Really tho, mostly just squats and lunges, pretty boring for now since I'm just starting lol.
  • V_Keto_V
    V_Keto_V Posts: 342 Member
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    Hack squats, front squats, or leg extensions 3 working sets, max 5 reps alternated with standing hamstring curls, leg extension, standing calve raise, seated calve raise 3 sets 15+ reps. Always alternating heavy low rep with light high rep.

    Occasionally: 1.5 squats, 1-legged squats, goblet/sumo squats, hamstring extension, walking lunges...(boredom)
  • Ws2016
    Ws2016 Posts: 432 Member
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    Squats are my favorite.
    Leg presses
    Leg curls
    Leg extensions
    Deadlifts
    Straight leg deadlifts
    Various cardio
  • mochachichi
    mochachichi Posts: 74 Member
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    Mostly plyometrics for me
  • Packerjohn
    Packerjohn Posts: 4,855 Member
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    Deadlifts, some form of lunge, leg curl on swiss ball, goblet squat, glute ham raise, calf raise, farmer carries for finisher.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    _MistahJ_ wrote: »
    My leg days are very simple but here you go:

    Mon: Barbell Squats, 5 x 5 @ 90% of 5RM and Deadlift, 1 x 5.
    Wed: Barbell Squats, 2 x 5 @ 80% of Monday's weight and Glute-Ham Raises, 5 x 10
    Fri: Barbell Squats, for new 5RM and then I alternate week to week with Power Cleans and Power Snatches, 5 x 3

    Texas method or madcow?
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    Tuesday power:
    Squats
    Barbell hack squats
    Deadlifts
    Jefferson deadlifts
    Leg press
    Leg extensions
    Seated leg curls
    Lying leg curls
    Calf raises

    Friday hypertrophy: (lighter than Tues with more reps)
    Speed squats
    Barbell hack squats
    Jefferson deadlifts
    RDL
    Leg press
    Leg extensions
    Seated leg curls
    Lying leg curls
    Calf raises
  • chonji4ever
    chonji4ever Posts: 120 Member
    edited June 2016
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    Full squats, standing calf raises, leg press, leg press calfs, Abs, and go home

    Takes about 60 minutes one day per week
  • jessef593
    jessef593 Posts: 2,272 Member
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    Leg day 1
    Box squats 10, 8, 6, 4
    Close leg press 14, 12, 10, 8
    Hack squats wide stance 4x12
    Lying leg curls 14, 12, 10
    Leg press calf ext. 3x10
    Seated calf raise 3x12-14

    Leg day 2
    Front squats 4x10
    DBell lunges 4x10
    Quad ext + leg curls 4x12
    Same calf workout
  • k8millz
    k8millz Posts: 28 Member
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    These have all inspired me. Haha for real though, I have a love/hate relationship with leg day. Mainly squats. Hate 'em! I'm gonna try out a couple of your routines and let you know how it goes. Second leg day is over the weekend. :) I finished up today with 5x5 box squats, Bulgarian split squats, hip thrusts, deadlifts, sled pulls and power cleans w/ lighter weight because I'm still new to the exercise. I'm definitely feeling like jello right now.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    _MistahJ_ wrote: »
    singingflutelady wrote: »
    _MistahJ_ wrote: »
    My leg days are very simple but here you go:

    Mon: Barbell Squats, 5 x 5 @ 90% of 5RM and Deadlift, 1 x 5.
    Wed: Barbell Squats, 2 x 5 @ 80% of Monday's weight and Glute-Ham Raises, 5 x 10
    Fri: Barbell Squats, for new 5RM and then I alternate week to week with Power Cleans and Power Snatches, 5 x 3

    Texas method or madcow?

    Texas Method.

    I did it for a while but wanted to increase volume so changed to PHAT but probably will go back to Texas Method in a few months.
  • trjjoy
    trjjoy Posts: 666 Member
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    Every training session should be "leg day".
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    trjjoy wrote: »
    Every training session should be "leg day".

    Not if you are doing a split and want to train on consecutive days
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
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    trjjoy wrote: »
    Every training session should be "leg day".

    uuuummmm no it shouldn't!
  • jessef593
    jessef593 Posts: 2,272 Member
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    trjjoy wrote: »
    Every training session should be "leg day".

    Not if you're looking to maximize growth or strength gains. Both your CNS and muscles need time to recover.
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    edited June 2016
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    GZCL leg day for intermediate or advanced lifter. You have a Tier 1 movement, Tier 2 movements, and Tier 3 accessories.

    Work set of squats (Tier1 movement).
    Week 1: 85% of 1RM - 3setx4reps, rep out on last set
    Week 2: 90% of 1RM - 4setx3reps, rep out on last set
    Week 3: 95% of 1RM - 5x2reps, rep out on last set
    Week 4: Retest your max

    Tier 2 movements (should help tier 1 movement, lighter weight but higher reps)
    4setsx6reps Pause Squat/Front Squat/Pause Front Squat/Trap Bar Deadlift (choose 1)
    Superset with
    4setsx6reps RDL/SLDL/Good Mornings/Weighted Glute Ham Raises (choose 1)
    You can see we are doing an exercise with a quad focus, supersetting with a hamstring/glute focus. Keeps your legs very balanced and strong. You should be able to complete all T1 and T2 sets - if not, you went to heavy and need to dial it back.

    Tier 3 accessories (pick things for your weakpoints or other stuff you want, do high volume till you can't anymore)
    3x12 leg extensions
    Superset with
    3x12 leg curls

    3x10 Leg Raises, superset w/
    3x10 Abs rollouts.

    I also have a deadlift day, but that's another story. If you haven't finished your novice progression (strong lifts/ starting strength / ICF), do not do this. The volume will murder you until you work up to it.

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