When is Leg day?

SavingFaith65 · February 2014

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.

ImpishVanity · February 2014

I do abs everyday that I do strength training. Leg day is saturdays for me

Kyttiara · February 2014

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 · February 2014

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 · February 2014

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 · February 2014

Also, to answer the Q, leg day is Tuesday for me.

IVMarkIV · February 2014

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

DonaldChadDavis · February 2014

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 · February 2014

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 · February 2014

Day 1: Chest & Triceps, Running
Day 2: Legs & Shoulders, Rowing
Day 3: Back & Biceps, Running
Day 4: Rest

And then it repeats.

Warchortle · February 2014

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 · February 2014

Leg day is
Monday and Thursday on one week,
Wed the following week.

MoreBean13 · February 2014

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 · February 2014

Friday, and go hard.

Hauntinglyfit · February 2014

Every day is leg day.

Just kidding. Every other day.

DancingMoosie · February 2014

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?