Leg Day Workouts

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LoneWolf_70
LoneWolf_70 Posts: 1,151 Member
in Fitness and Exercise
Need to up my Leg Day Game and looking for some ideas on what you all are doing.

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  • JoRocka
    JoRocka Posts: 17,525 Member
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    bench- squat - bench- squat

    takes on a whole new meaning to leg day.

    not even going to lie.
  • LoneWolf_70
    LoneWolf_70 Posts: 1,151 Member
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    bench- squat - bench- squat

    takes on a whole new meaning to leg day.

    not even going to lie.

    can i ask what your splits are?
  • deviant_illusion
    deviant_illusion Posts: 32 Member
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    This is mine.
    3 sets dead lifts with overhead press and planks
    2 sets Weighted lunges with jump squats and military press
    2 sets Weighted front step ups with various resistance band rotator excessive
    2 sets of skater squats, reverse lunges and car drivers
    2 sets of weighted side step ups and farmers walk
  • JoRocka
    JoRocka Posts: 17,525 Member
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    Just started a new rotation of Sheiko.

    First version was typically
    M-Squat/Bench
    W- Dead's/bench
    F- Squat Bench
    with a little accessory work.

    This rotation is
    M- Bench/Squat/Bench/DB Fly/Squat/Standing GM
    W- DL/Bench/DB Fly/Rack Pulls/Lunges/Abs
    F- Squat/Bench/Dip/Squat/Press/Sitting GM

    each week is a little different but not by much.
    yes- I bench EVERY time I lift.
  • LoneWolf_70
    LoneWolf_70 Posts: 1,151 Member
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    Thanks Jo and Deviant. I will look to add some of these to my next Leg Day.
  • DeadliftAddict
    DeadliftAddict Posts: 746 Member
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    2 leg days a week. First one concentrate on strength. Squats 3x3-5, Deads 3x3-5, leg press 3x10-15, leg curl 3x6-10, standing calf raise 4x8-12

    Second concentrate on hypertrophy. Front squats 3x6-12, lunges 3x8-12 (EA), Lying leg curl 3x8-12, leg extensions 3x8-12, seated calf raise 4x8-12.

    If you are cutting separate the squats and deads to different days or you will be fried.
  • ValGogo
    ValGogo Posts: 2,168 Member
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    What are splits? Oh and will all this be covered in my Starting Strength book? I'm still on the first chapter.
  • Pinkranger626
    Pinkranger626 Posts: 460 Member
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    If you're looking to fry your quads. I usually shoot for 12-15 reps but you can drop it down to 8-10 and up the weight if you want.

    This one does pretty nicely for me:
    2 sets single leg squats (15 each leg. I do them on a plyo box and hang the other leg off to the side since I'm not quite to piston squat status yet)
    2 sets barbell squats
    2 sets weighted step ups ( pick a bench or plyo box that allows your knee to be at 90 degrees to the floor when you place your foot on it. Press up using only that foot, 15 each leg)
    2 sets wall sits with a medball between the knees (30-60 seconds)

    Hamstrings:
    2 sets barbell deadlifts
    2 sets stiff legged deadlifts
    2 sets single leg deadlifts
    2 sets back extensions
  • DeadliftAddict
    DeadliftAddict Posts: 746 Member
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    What are splits? Oh and will all this be covered in my Starting Strength book? I'm still on the first chapter.

    Splits are how you program your workout for the amount of days you workout. For example. I'm on a 4 days upper/lower split.
    I train Mon, Tue, Thur, and Fri. It looks like this. Hope this answers your question.

    Mon - Upper Strength
    Tue - Lower Strength
    Wed - Off or active rest
    Thur - Upper Hypertrophy
    Fri - Lower Hypertrophy
    Sat - Off or active rest
    Sun - Off

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