Leg Day Routine - what's yours?

missADS1981
missADS1981 Posts: 364 Member
in Fitness and Exercise
How many times per week?

Which exercises?

Weight/Reps/Sets?

Share yours :)

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I was training legs twice a week. One heavy day, one light day.

    Heavy Day
    Barbell Back Squat - 4 Warmup Sets (8 reps) of Bar/Bar/95/135; 4 Working Sets (6/4/2 reps) of 185/205/225/225
    Barbell Walking Lunges - 4 sets of 20 steps each of 60 lbs.
    Leg Extension Machine (1-Leg at a time) - 4 sets/8 reps at 90 lbs.
    Leg Curl Machine (1-Leg at a time) - 4 sets/6 reps of 70 lbs.
    Horiz. Wide-Stance Leg Press - 4 sets/6 reps of 180 lbs.
    Seated Calf Press - 2 Warmup Sets (8 reps) of 90/135; 4 Working Sets (6 reps) 160-170lbs.
    Smith Machine Calf Raise - 4 sets of 200 lbs.

    Light Day
    - everything above except the squat, leg press, and smith machine calf raise, and 3 sets (2 sets of machines)
    + Barbell Step-Up - 2 Warmup Sets (8 reps) of Bar/Bar; 4 Working Sets (6/4/2 reps) of 105 lbs.
  • koing
    koing Posts: 179 Member
    2x a week on Wed and Sunday.

    Wed: Front Squats, currently going 3reps x 10sets with 140kg, bombed on the 3rd rep on the 6th set, going to lower down to 130. Snatch as heavy as I can, Snatch Pulls doubles as heavy as I can

    Sun: Back Squats, 3reps x 10sets with 155kg, Clean and Jerk as heavy as I can go, DeadLift heavy triples, Glute Ham Raises x10reps x 3sets

    Most people over complicate legs way too much imo. Just do back and front squats, Deadlifts and some Glute Ham raisers. When you have the form down increase weights by 2.5kg every few weeks or so. Job done.

    Koing
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Mine is twice week. One day is strength/power and the next is hypertrophy.

    Leg day 1: Squats 4x3-5 reps after warm-up keep weight the same for all 4 sets
    Deadlift 4x5 ramp up the weight each set
    leg press 2x8-10
    seated leg curl 4x5-7

    Leg day 2
    Squats 1x20 I do what is called breathing squats. I choose a weight that I can 12-15 reps. After 12-15 reps I don't rack the weight but instead take a few deep breathes and squat for 1-2 more reps. I keep doing this until I get 20. The next week I will add 5LBS
    Bulgarian split squats 3x8-12
    Glute Ham Raises 3x8-12
    Leg curls 2x12-15
    Standing calf raise 3x6-15
  • missADS1981
    missADS1981 Posts: 364 Member
    Mine is 2x a week as well.

    heavy weights 5x5 usually with my first set a warm up.

    Leg press
    back squat
    hex deadlifts
    walking lunges
    weight bridges
    hamstring curl

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