What does YOUR leg day routine look like?
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Full squats, standing calf raises, leg press, leg press calfs, Abs, and go home
Takes about 60 minutes one day per week0 -
Leg day 1
Box squats 10, 8, 6, 4
Close leg press 14, 12, 10, 8
Hack squats wide stance 4x12
Lying leg curls 14, 12, 10
Leg press calf ext. 3x10
Seated calf raise 3x12-14
Leg day 2
Front squats 4x10
DBell lunges 4x10
Quad ext + leg curls 4x12
Same calf workout1 -
These have all inspired me. Haha for real though, I have a love/hate relationship with leg day. Mainly squats. Hate 'em! I'm gonna try out a couple of your routines and let you know how it goes. Second leg day is over the weekend. I finished up today with 5x5 box squats, Bulgarian split squats, hip thrusts, deadlifts, sled pulls and power cleans w/ lighter weight because I'm still new to the exercise. I'm definitely feeling like jello right now.0
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singingflutelady wrote: »My leg days are very simple but here you go:
Mon: Barbell Squats, 5 x 5 @ 90% of 5RM and Deadlift, 1 x 5.
Wed: Barbell Squats, 2 x 5 @ 80% of Monday's weight and Glute-Ham Raises, 5 x 10
Fri: Barbell Squats, for new 5RM and then I alternate week to week with Power Cleans and Power Snatches, 5 x 3
Texas method or madcow?
Texas Method.
I did it for a while but wanted to increase volume so changed to PHAT but probably will go back to Texas Method in a few months.1 -
Every training session should be "leg day".1
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GZCL leg day for intermediate or advanced lifter. You have a Tier 1 movement, Tier 2 movements, and Tier 3 accessories.
Work set of squats (Tier1 movement).
Week 1: 85% of 1RM - 3setx4reps, rep out on last set
Week 2: 90% of 1RM - 4setx3reps, rep out on last set
Week 3: 95% of 1RM - 5x2reps, rep out on last set
Week 4: Retest your max
Tier 2 movements (should help tier 1 movement, lighter weight but higher reps)
4setsx6reps Pause Squat/Front Squat/Pause Front Squat/Trap Bar Deadlift (choose 1)
Superset with
4setsx6reps RDL/SLDL/Good Mornings/Weighted Glute Ham Raises (choose 1)
You can see we are doing an exercise with a quad focus, supersetting with a hamstring/glute focus. Keeps your legs very balanced and strong. You should be able to complete all T1 and T2 sets - if not, you went to heavy and need to dial it back.
Tier 3 accessories (pick things for your weakpoints or other stuff you want, do high volume till you can't anymore)
3x12 leg extensions
Superset with
3x12 leg curls
3x10 Leg Raises, superset w/
3x10 Abs rollouts.
I also have a deadlift day, but that's another story. If you haven't finished your novice progression (strong lifts/ starting strength / ICF), do not do this. The volume will murder you until you work up to it.0 -
Your "training sessions" could fall with days off in between and still be considered "training sessions". Thus, adequate recovery.3 -
LolBroScience wrote: »
Your "training sessions" could fall with days off in between and still be considered "training sessions". Thus, adequate recovery.
^Exactly.
I train 3 days a week, squat 3 times a week.1 -
I always start with deadlift, usually stiff legged. Then as follows:
1. Barbell Squats 4sx10r @ 75%
2. One legged Hack Squats 4sx10r @ 75% (only because I hate lunges and have bad knees)
3. Jeffersons 4sx10r @ 75% (switching leading leg between sets)
4. Hip Thrusts 4xs10r @ 75%
5. Leg Extensions 4sx10r @ 75%
6. Leg Curls 4sx10r @ 75%
7. Hip Abductors/Adduction 4sx10r @ 75%
8. Seated calf raise 4sx10r @ 75%
9. Standing Smith Machine Calf Raise 4sx10r @ 75%
Do once a week.0 -
Day 1
hip thrust
squats
hack squat/leg curl superset
lateral band walks
goblet squats
Day 2
deadlifts
split squat/band hip thrust superset
leg extension/band abduction superset
squat
Day 3
front squat
landmine RDL/step up superset
hip thrust
lateral band walk
sprint or farmer's walk1 -
Everyday is leg day for me right now. Volume on any given day isn't crazy high, but it's there everyday. Squats, 1 stop squats, conventional deads, glute thrusts, deficit deads, kettlebell swings, ghetto hamstring curls, and front squats spread throughout the week.0
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