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I love this leg routine! I usually stick with the same routine for about 6 weeks before changing it up. The reason I do that is so that I can see the strength gains and progress I am making. If I’m changing up my routine in the gym every time, I am never going to know if I’m getting stronger or making any progress with my lifts. I also make sure I track every workout with the Strong workout tracker app and it really pushes me to go a little bit heavier or do another rep or two more than last time.
The great thing about working out with weights is you can go as heavy or light as you want. If you’re brand new to the gym, start doing what you can do as far as the weight goes, track your workout and work on building your strength over time. Don’t go in and try to lift heavy at first or you’re more likely to get an injury. Go and do what you reasonably can and get your form down before increasing the weight. Form is so so important! Don’t rush. You want your lifts to be slow and controlled. This will also help you to prevent injury.
With this leg routine, you can go as heavy or light as you want. You can just start with the bar or even body weight until you get your form down. If you’re a more experienced lifter, this is a great routine to go heavy on. You may not be walking tomorrow but that’s what I love about it!
On leg day I always start with an easy, low impact cardio warm-up. I usually do the elliptical because it’s so low impact and gives me a chance to just get my blood flowing and my body moving. I don’t run or cycle because I don’t want to tire my legs out before my leg routine. I have just jumped straight into lifting without using the elliptical beforehand and it’s always much harder. I like to feel nice and warm before jumping straight into a big muscle group like legs.
For every exercise I do 3-4 sets of 8-12 reps. I start with lower weight and more reps, then during each set I add more weight and lower my reps
- Warm up with bar only (45lbs) for 12 reps
- 1 set of 10 @115lbs
- 1 set of 8 @135lbs
- 1 set of 6 @155lbs
That’s 1 warm up set plus 3 working sets increasing weight and decreasing reps with each set. Now next week, if I want to increase the volume (weight x reps x sets= volume) I will either add more weight or add more reps. I hope that makes sense! If it doesn’t I am happy to help! Just leave me a comment below 🙂
One more tip, I always start with the hardest exercise first. In this case the back squat and stiff-leg deadlift. I do this because they takes the most energy and are compound movements, which means they works more than one muscle group, builds the most muscle and increases strength the fastest. If I leave the squat until the end, I will be too tired to increase my volume, it will be harder to make progress on my squat and I am more likely to get injured.
So now onto the routine! If you don’t know what something is or want to see proper form, feel free to youtube it. Remember, you can do most of these with or without weight. It’s up to you. I do encourage you to try to increase a little bit each time though!
10 minute low intensity cardio warmup
Back Squat (Barbell or body weight) 1 warm up set with little or no weight, 3x 8-12 sets
Stiff-Leg Deadlift (Barbell or dumbbells) 3×8-12 sets
Standing Calf Raises (machine, barbell or body weight) 4×12
Leg Extension Machine 4×8-12 sets
Lying Hamstring Curls 3×8-12
Goblet Squats 10 narrow stance, 10 wide stance repeat 3x
Feel free to follow this leg workout up with the cardio of your choice….if you can walk 😉
Follow this routine one day a week for 6 weeks, track your progress and you will be amazed at the strength you start to gain!
Any questions, let me know in the comments section!
P.S. If you need some good leg day workout leggings, I am IN LOVE with these ones from Amazon! They are so comfortable and totally squat proof!