What does YOUR leg day routine look like?

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  • LolBroScience
    LolBroScience Posts: 4,537 Member
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    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
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    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
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    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
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    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
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    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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