Leg day routine

[Self-Inflicted]

For the last 6-8 weeks or so I've been doing a 5x5 routine, before that I was doing a high volume 5 day split style approach. As of this week I felt like switching back to the 5 day split since it was much more enjoyable for myself. Leg day has always been hard for me to program since legs are such a huge muscle. Here is my prior leg day is there anything that can be added or taken away? Some of the variations I have are switching the 50's to another exercises or adding in single leg leg presses, step ups or lunges. I'd really like to narrow legs down to 4 exercises or 5 at the most. Any advice or thoughts?

Squats
5x5
Leg Press
4 sets of 12
Leg Extensions 50s style (50 reps without stopping)
150/15 135/10 120/10 105/9 90/6
Leg Curl
4 sets of 12
Seated Calf Raises
3 sets of 15
Calf raises on leg press
3 sets of 25

 

[bblazer]

What are you trying to accomplish?

B-

 

[Self-Inflicted]

Knew I left something out! I just picked up a new stack and the goal is to recomp/shed boyfat while gaining some muscle. Currently 202lbs at 15-20% bodyfat, would like to get down to 10%.

 

[bblazer]

I'd say the routine looks pretty good. However, I would think about getting rid of leg curs and leg extensions. But that is just personal preference. I prefer to stick with exercises that mimic as much as possible actualy daily movements.

B-

 

[Self-Inflicted]

So in your opinion, squats, leg presses and calf raises are good enough for a leg day?

 

[Big_BK]

My leg day used to look almost identical to that when i first started lifting. Put on alot of mass on the wheels with it to. Squats i would do 4 sets of 3-6 heavy as you can. Switch it up, do 6 for a few weeks and if you are feeling strong try for some tripples or maxes. Leg press bump the reps up to 8-10 reps but still heavy as hell, have a spotter so you can really push. Most of the time i didn't have any gas left for extensions or curls so if you always have energy to do them every workout you arent pushing hard enough on the rest of your exercises.

 

[grubd]

agree with b, front squats instead of extensions/curls

 

[bblazer]

So in your opinion, squats, leg presses and calf raises are good enough for a leg day?

Pretty much. You can add more later as you feel you need it. Do the most basic exercises first then measure your progress and see what tool you need next.

B-

 

[Unit 2005]

Squats are a given for overall leg mass. I think you need to target individual areas for contest prep/cutting....front squats, hack squats, extensions and lunges are great for quads. Hamstrings need attention too bro, its great that you wanna hit your quads hard, and the routine aint too bad for them but one exercise for hamms is not enough if you are working legs once a week. Get some RDLS and standing/lying leg curls. Drop leg press calf raises and do either heavy standing or donkey calf raises, keep the seated in. So, something like:-

Squats (you can keep your 5x5 if you want - but for cutting/definition mutli angle approach may be better for you)
Front Squat or Hack squat 3 x 8-12
Leg press 3 x 10,12,25-30
Lunge 3 x 10,12,25-30
RDLS 3 x 8-12
Leg Curls supersetted with Leg extensions 3 x 25,25,50
Standing calf - higher reps
Seated calf - as you have been doing.

This may look extreme but your legs can perform alot more work than your upper body, its the biggest muscle grouping of the body and if its just once a week and you want to cut up and get some seperation going - its gotta be brutal! The higher reps and supersets will be a welcome addition to your routine and encourage new growth. Good luck.

 

[ExtraMile]

You could either go for the routine above or like bblazer said, keep it simple and measure your progress. Personally as a beginner all I did was zercher squats.

If I were you I would do somthing like this:
Squats 3x5
Front Squats 2x8
Then if you really want do a high rep set of leg extension or press just squeezing the shit outta your legs to finish.

Then I would do standing calf raise on step 5x6-50 whatever reps you like most.

I would do romanian deadlifts on your back day after your normal deadlifts.

 

[iggy]

no leg curls/extensions.
instead add front squats, roman deads, and powercleans.

 

[Unit 2005]

You could either go for the routine above or like bblazer said, keep it simple and measure your progress. Personally as a beginner all I did was zercher squats.

If I were you I would do somthing like this:
Squats 3x5
Front Squats 2x8
Then if you really want do a high rep set of leg extension or press just squeezing the shit outta your legs to finish.

Then I would do standing calf raise on step 5x6-50 whatever reps you like most.

I would do romanian deadlifts on your back day after your normal deadlifts.

Romanian deads dont really hit the lower back like stiff legged deads or good mornings so stick with them on leg day and regular deads with back.

 

[ExtraMile]

Romanian deads dont really hit the lower back like stiff legged deads or good mornings so stick with them on leg day and regular deads with back.

I said I would do that, I like romanians after a set of heavy deads, RDL's hit my whole back pretty good, not to mension my hams and glutes

 

[Unit 2005]

LOL, no i ment stick RDLS with leg day and just do your normal deads on back day. RDLS dont hi the lower back, if they do you are doing them wrong. You wanna stop just below your knee to keep tension on the hamstrins, any lower and yes your lower back will take over. We wanna work hams on leg day and back on back day.