Hitting legs tomorrow and wondered what you guys did for legs.
Here’s mine
Morning lift
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dynamic stretching
-
calf raises (3x20)
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back squats (4x12)
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Walking Lunges - pass kettlebell between legs(3x45)
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Static stretching
Evening walk - 30 minutes
I like to keep my workouts simple and relatively short.
I haven’t been able to work out for about a year because of injuries. But back when I did, I did:
- 5x5 back squats
- 9-12x3 romanian deadlifts or 9-12x3 dumbbell split squats
- 9-12x3 leg press
- 9-12x3 leg extensions
5x5 is fucking great for strength development but hard af.
I actually didn’t push myself too much during 5x5. I would do it more for upkeep than gains. I was able to do my body weight worth of weight 5x5 so I was pretty happy with that. Did not see a reason to go past it.
Takes so god damn long too
Lunges 3x10, squats 3x10, deadlift 3x10, calf raise 3x10, leg extension 3x10, leg curls 3x10
Simple and to the point, I like it!
My leg day routine is five days a week, in a row, and it consists of standing at my work station for five hours.
If I’m feeling adventurous, then l squat that day. Other than that, warm up, leg press, hip extension (in and outwards), calf raises, leg extensions, hip thrusts, and the leg curls (the laying down ones)
I just kinda progress like every 2 - 3 weeks. I like more on the heavy side and usually do 5 × 8/ 4 × 6 if it’s reeeeally heavy.
Started going 531 recently and recommend it if you’re looking for a good lifting routine that won’t take up a ton of time. Not sure how short of a workout you’re looking for but if you’re doing 531 across four days the squat day usually takes me about an hour and a half with warm-ups, squats, accessory exercises, and cool down
I used to lift very heavy and 5 3 1 was my jam. I now tend to go for more bodybuilding type lift sessions, with emphasis on form. One of the big reasons for that was the powerlifting style and ORM would be really taxing on my central nervous system and on a deadlift or squat day I would essentially spend the rest of the day drained.
My lifting session is around 30 minutes.
Some of the leg-day vids I follow along to:
- FitnessBlender - 30 min dumbbell squats and deadlifts
- Juice & Toya - 20 min lower body dumbell workout
- Fraser Wilson - 20 min home leg workout
All dumbbells, lots of deadlifts, lunges, and squats.
30 min run
Back squats 3x8
Deadlifts 3x8
With calf raises in between sets. I do my own PPL so legs twice a week. I need to get back into my stretching routine though I’ve been slacking on that. Looking for more ways to improve though so if anyone has any suggestions I’m all ears.
Deadlifts 3x8 (normally Romanian but I’m switching it up to whatever I feel like)
Squats 3x8
Leg curls 3x10
Calf raises 3x15
Back overextension 3x15 (always back extensions!!)
It used to be two days but going to the gym 4 times a week is too much for me, and my legs were getting too big and not fitting in my pants anymore lol.
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I train upper body, lower body, full body (3 days a week).
For my leg day:
- Smith machine squats 2x12
- Stiff deadlift 2x12
- Leg Extension machine 3x12
- Seated leg curl machine 3x15
- Smith machine calf raises 3x20
- Standing cable crunch 3x15
