When is Leg day?

SavingFaith65
SavingFaith65 Posts: 72 Member
in Fitness and Exercise
What is your routine?

Trying to come up with a routine to walk into the gym and do.
If I don't have a routine I walk around like a lost puppy.
Do you combine legs with abs or just go hard on legs the whole time?

I don't know how to go about this....but def need a routine before I walk into the gym otherwise it's the treadmill for 20mins and whatever machine is open to use.
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Replies

  • ImpishVanity
    ImpishVanity Posts: 224 Member
    I do abs everyday that I do strength training. Leg day is saturdays for me :)
  • Kyttiara
    Kyttiara Posts: 28 Member
    Step ups, bent over row, squat, deadlift, lunge. Rinse and repeat. I then work on my smaller movements, so leg lifts (15 each leg), hip raises, planks and such then 5-10 mins cardio.
  • regosaki
    regosaki Posts: 265 Member
    For me it's leg day everyday! Run 10k plus everyday, row 6k plus everyday...then mon, wed, and Friday I usually go for sit ups and push ups followed by some abs and weights, then pop off to the sauna and steam room for a jolly well earned rest!
  • pattyproulx
    pattyproulx Posts: 603 Member
    http://www.werkit.com/programs/nrol4w?token=7903af30-bb16-012a-f18c-001b63c16cd4

    Have a look at the New Rules of Lifting for Women program. It's a 2-day split per 'stage'. If you lift 3 times per week, alternate between ABA and BAB.
  • pattyproulx
    pattyproulx Posts: 603 Member
    Also, to answer the Q, leg day is Tuesday for me.
  • IVMarkIV
    IVMarkIV Posts: 116
    Usually I do a heavy (5 or less reps/set) compund move (hack squat, front squat, or lunge) supersetted with standing calf raises for 3-4 sets each then either SLDLs or leg extensions superset with seated calf raises both in a hyper trophy rep range (10-12 reps) for 3-4 sets each. I might throw in some hanging leg raise variation towards the end based on how fatigued I get.

    Definitely go with at least one heavy compund squat type exercise
    2x per week weights, 6-7 days/week if cardio is considered legs
  • Unknown
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  • DonaldChadDavis
    DonaldChadDavis Posts: 89 Member
    Power: Wednesday



    Pressing Power Movement: Squats
    3 sets of 3-5 reps 160lbs
    Assistance pressing movement: Hack Squats
    2 sets of 6-10 reps 360lbs
    Assistance extension movement: Leg extensions
    2 sets of 6-10 reps 120lbs
    Assistance pulling movement: Deadlifts
    3 sets of 5-8 reps 180lbs
    Assistance pulling/curling movement: Glute ham raises or lying leg curls
    2 sets of 6-10 reps 170lbs
    Auxiliary calf movement: Standing calf raise
    3 sets of 6-10 reps 120lbs
    Auxiliary calf movement: Seated calf raise
    2 sets of 6-10 reps 200lbs

    W6 Day 2

    Hypertrophy: Saturday

    Lower Body Power Exercise speed work: Squats
    6 sets of 3 reps with 65-70% of normal 3-5 rep max 90/160lbs
    Hypertrophy pressing movement: Hack squats
    3 sets of 8-12 reps 230lbs
    Hypertrophy pressing movement: Leg presses
    2 sets of 12-15 reps 180lbs
    Hypertrophy extension movement: Leg extensions
    3 sets of 15-20 reps 70lbs
    Hypertrophy curling movement: Lying leg curls
    2 sets of 12-15 reps 120lbs
    Hypertrophy curling movement: Seated leg curls
    2 sets of 15-20 reps 100lbs
    Hypertrophy calf movement: Standing calf raises
    4 sets of 10-15 reps 60lbs
    Hypertrophy calf movement: Seated calf raises
    3 sets of 15-20 reps 90lbs
    W6 Day 5


    This is what I do.

    [ETA: Weight doesn't include bar, but since amount of resistance varies I guess that doesn't matter]
  • ndj1979
    ndj1979 Posts: 29,136 Member
    I do an upper/lower split

    so monday = upper = bench press, dumbbell overhead press, low row, weighted chins, lat pulldown
    tues = lower = barbell squat, sumo deadlift, dumbbell lunge, calf work
    wens - off/HIIT sprints and abs
    thurs - upper = dumbbell incline, weighted pull up, barbell OHP, iso lat row, dumbbell lat raise
    friday - lower = deadlift, front squat, leg curl, calf work


    I would recommend picking up a copy of starting strength or new rules of lifting for woman….develop a program of heavy lifting with compound movements and stick to it...
  • SaintGiff
    SaintGiff Posts: 3,679 Member
    Day 1: Chest & Triceps, Running
    Day 2: Legs & Shoulders, Rowing
    Day 3: Back & Biceps, Running
    Day 4: Rest

    And then it repeats.
  • Warchortle
    Warchortle Posts: 2,197 Member
    I do a 3 day legs / push / pull split, but considering pull day includes deadlifts you can argue I hit lets every other day.
  • MinMin97
    MinMin97 Posts: 2,674 Member
    Leg day is
    Monday and Thursday on one week,
    Wed the following week.
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    Leg day was today.

    I do back squats followed by supersets of front squats-good mornings- barbell lunges. Then 15ish minutes of light-moderate cardio at the end.
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    Friday, and go hard.
  • Hauntinglyfit
    Hauntinglyfit Posts: 5,537 Member
    Every day is leg day.

















    Just kidding. Every other day.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I do variations of squats, deadlifts, and bench press 3x/wk in the am, with "auxiliaries" (good mornings, lunges, military press, pull-ups, calf raises, etc) 1 morning, and rebounder 15 min before each of those workouts. I guess "leg day" could be any or all of those 3 days?
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Allpro program here - so leg day is 3 times a week. One hard (squats, DLs, calf press) two easier, plus 2-3 days of running.
  • Cranquistador
    Cranquistador Posts: 39,744 Member
    http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Tuesday, Thursday, Saturday, and Sunday right now
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Tuesday, Thursday, Saturday, and Sunday right now


    thats bc you are a freaking beast!!!
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    Tuesday, Thursday, Saturday, and Sunday right now


    thats bc you are a freaking beast!!!

    Haha, one week left on this program. After that I'll be downgrading to 2x a week. Thanks tho brother!
  • WoodChuckNorris
    WoodChuckNorris Posts: 216
    Doing SL right now. Every workout is leg day
  • discoveredamber
    discoveredamber Posts: 379 Member
    I do New rules of lifting for women. So everyday in stage 1 has been leg day. I really like it so far.
  • cafeaulait7
    cafeaulait7 Posts: 2,459 Member
    Minimum of 2 days a week heavy, up to a max of every other day. I never really do heavy every other day, though, except maybe for some bodyweight (but heavy) things for low reps. It depends on how I feel. The minimums don't, however ;)
  • JoRocka
    JoRocka Posts: 17,525 Member
    Every day that ends in Y is leg day.

    no really.

    I have squats- and deads- and then some randoms shi*t in the middle.

    usually 2-3 days. My scheduled is a little syncopated so it just kind of rotates through itself- it isn't perfectly set.
  • SavingFaith65
    SavingFaith65 Posts: 72 Member
    Usually I do a heavy (5 or less reps/set) compund move (hack squat, front squat, or lunge) supersetted with standing calf raises for 3-4 sets each then either SLDLs or leg extensions superset with seated calf raises both in a hyper trophy rep range (10-12 reps) for 3-4 sets each. I might throw in some hanging leg raise variation towards the end based on how fatigued I get.

    Definitely go with at least one heavy compund squat type exercise
    2x per week weights, 6-7 days/week if cardio is considered legs

    Yooooou definitely do not miss leg day!
  • SideSteel
    SideSteel Posts: 11,068 Member
    Err'day is leg day.

    Just about anyways. Squat 3 out of 4 days.

    Frequency rules.
  • SavingFaith65
    SavingFaith65 Posts: 72 Member
    A lot of this terminology is confusing, I don't know what half of these lifts are haha. I do the basic squats, lunges, abductor/adductor, leg press (my favorite)...I use a lot of the machines cause my form isn't the best to do anything "free."
  • usmcmp
    usmcmp Posts: 21,219 Member
    Monday and Wednesday for me.
  • mustgetmuscles1
    mustgetmuscles1 Posts: 3,346 Member
    Upper lower split for me also.

    Monday and Thursday end up being my leg days. Sometimes I will fit in another one during a weekend if I am feeling energetic.

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