Input on Lifting Routine (LEG DAY!!)

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summerdaze120
summerdaze120 Posts: 425 Member
in Fitness and Exercise
Hey MFPals,

just looking for some input on my current lifting routine. I started the Strong Lifts 5x5 program two weeks ago and realized that I don't have a solid plan (day) for my legs - which I want to focus more attention on. Not sure where I can fit them in with out over doing it. I have been listening to my body pretty well and know when I need a break; so far the routine below has been working.

Thanks!

Goals: gain strength/lean/toned

Sunday Rest Day

Monday Ab Ripper – SL Workout (A or B - depends on the week)

Tuesday C25K (2 miles - 6.0 mph)

Wednesday Ab Circuit– SL Workout (A or B - depends on the week) – Spin Class

Thursday C25K (2 miles- 6.0 mph)

Friday Ab Ripper – SL Workout (A or B - depends on the week)

Saturday C25K (2 miles - 6.0 mph) – Spin Class

Strong Lifts 5x5 Workout A
Workout A – Barbell Squat / Barbell Bench Press / Dumbbell Row
Workout B – Barbell Squat / Dumbbell Overhead Press / Barbell Deadlift (1x5)
Workout A – Barbell Squat / Barbell Bench Press / Dumbbell Row

Strong Lifts 5x5 Workout B
Workout A – Barbell Squat / Dumbbell Overhead Press / Barbell Deadlift (1x5)
Workout B – Barbell Squat / Dumbbell Bench Press / Dumbbell Row
Workout A – Barbell Squat / Dumbbell Overhead Press / Barbell Deadlift (1x5)

Replies

  • kimiuzzell
    kimiuzzell Posts: 611 Member
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    I am doing SL alongside Nrol4w.... Between the two, I'm getting sufficient leg work in without needing a specific leg session. The beauty of these routines is that they are full body so cover a whole lot more than you expect in my exercise!
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    summerdaze120 wrote: »
    I don't have a solid plan (day) for my legs - which I want to focus more attention on.

    Why? SL works legs well.

  • Veronique_337
    Veronique_337 Posts: 11 Member
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    Personally, I don't have a leg day because SL compound exercises work your full body. And when it comes to legs, I can't think of a better exercise than squats...which you do every workout with SL.
  • SideSteel
    SideSteel Posts: 11,068 Member
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    You are squatting 3/week and deadlifting 1.5/week on a progressively demanding program. Your legs are getting worked.

    Could you use a bit more volume? Depends on your goals. If it's to optimize hypertrophy then I would consider some additional hamstring work, maybe throw in leg curls on one of the two days, direct glute work on the other day, possibly some calf work.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    You do know that squatting and deadlifts both work the legs quite well, don’t you? SL is not a split so much as a full set of compound movements. Just make sure you’re going full range of motion on those squats and deadlifts and you’ll get great legs.

    Allan Misner
    NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)

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