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What does YOUR leg day routine look like?

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Replies

  • chonji4ever
    chonji4ever Posts: 120 Member
    edited June 2016
    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
    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
    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.
  • Unknown
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  • singingflutelady
    singingflutelady Posts: 8,736 Member
    _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
    Every training session should be "leg day".
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    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: 15,487 Member
    trjjoy wrote: »
    Every training session should be "leg day".

    uuuummmm no it shouldn't!
  • jessef593
    jessef593 Posts: 2,272 Member
    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
    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.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    jessef593 wrote: »
    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.

    Your "training sessions" could fall with days off in between and still be considered "training sessions". Thus, adequate recovery.
  • _benjammin
    _benjammin Posts: 1,224 Member
    LolBroScience wrote: »
    jessef593 wrote: »
    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.

    Your "training sessions" could fall with days off in between and still be considered "training sessions". Thus, adequate recovery.

    ^Exactly.
    I train 3 days a week, squat 3 times a week.
  • wilsoncl6
    wilsoncl6 Posts: 1,280 Member
    I always start with deadlift, usually stiff legged. Then as follows:

    1. Barbell Squats 4sx10r @ 75%
    2. One legged Hack Squats 4sx10r @ 75% (only because I hate lunges and have bad knees)
    3. Jeffersons 4sx10r @ 75% (switching leading leg between sets)
    4. Hip Thrusts 4xs10r @ 75%
    5. Leg Extensions 4sx10r @ 75%
    6. Leg Curls 4sx10r @ 75%
    7. Hip Abductors/Adduction 4sx10r @ 75%
    8. Seated calf raise 4sx10r @ 75%
    9. Standing Smith Machine Calf Raise 4sx10r @ 75%

    Do once a week.
  • jemhh
    jemhh Posts: 14,261 Member
    Day 1
    hip thrust
    squats
    hack squat/leg curl superset
    lateral band walks
    goblet squats

    Day 2
    deadlifts
    split squat/band hip thrust superset
    leg extension/band abduction superset
    squat

    Day 3
    front squat
    landmine RDL/step up superset
    hip thrust
    lateral band walk
    sprint or farmer's walk
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Everyday is leg day for me right now. Volume on any given day isn't crazy high, but it's there everyday. Squats, 1 stop squats, conventional deads, glute thrusts, deficit deads, kettlebell swings, ghetto hamstring curls, and front squats spread throughout the week.
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