I decided to share my leg workout today since many of you are asking for it. And this week I haven’t been working out as often as I usually do (5-6 times a week) so this is an overall leg workout that suits most people and their workout scheduele.
The key for improvement is variety. So my leg workouts usually look different each time with new exercises. It doesn’t neccessarly have to be big changes, you could for example do lunges with kettlebells/dumbbells instead of a barbell. Or just switch up the order in the exercises.
I also like to seperate the bum, calves, hamstrings (back side) and quads (front). Then I really can focus on one or two parts of my legs at one workout.
Here is today’s workout. Choose weights that are suitable for you and your shape; most important is that you have a proper technique. Today I choosed to do a lighter workout since my back still were a little bit sore. The workout took about 70-90 minutes.
#0.Warm up: 5 minutes of bicycling to the gym, very light leg extensions (mostly for the knee area) and some squats with only the barbell.
#1. Squats (a pyramid): 30 kg – 10 reps – 3 sets, 40 kg – 8 reps – 2 sets, 50 kg – 6 reps – 1 set. Then I go all the way back again: 40 kg – 8 reps – 2 sets, 30 kg – 10 reps – 3 sets.
I like to do deep squats on the lighter sets, and on the heavier I do ‘normal’ ones or both.
#2. Leg press: High rep, medium weight. Here I am not going to write any weight here since this is very different from machine to machine. Choose a weight where you have to push yourself to do 20 fast repetitions * 3 sets. It is okay to take a few seconds of rest if you need once or twice in the end.
I am using an horisontal leg press here, although I prefer the one where you press upwards.
#3. Walking lunges with barbell: 25 kg – 30 steps – 3 sets.
#4. Standing lunges in TRX with dumbbells: In one superset with one leg: 4 kg in each hand * 10 repetitions followed by 10 repetitions with no weights. I did this 3 times for each leg (total of 6 sets).
#5. Stiff deadlifts: 20 kg – 10 reps – 1 set (warm up), 30 kg – 10 reps – 1 set, 40 kg – 10 reps – 2 sets. 50 kg – 8 reps – 1 set.
Here is a video of me doing stiff deadlifts.
#6. Leg extensions: Dropset * 3: 15 reps, 20 reps, 20 reps.
#7. Lying leg curl: Dropset *3: 10 reps, 13 reps, 13 reps.
I haven’t written the weights here either since it vary so much on different machines.