Leg press workout

Leg Day: quad/hamstring & glute 2-day split

It is time for post #2 about my workout routines. Today’s topic (and my personal favorite): LEGS! I typically workout my legs twice a week and focus one day on quads and focus the other day on glutes and hamstrings. I do accessory movements on each day to hit my calves and the rest of my legs. Here are what my typical leg workouts look like:

Tuesday
Warm-up

  • Roll out my back, glutes, hamstrings, and quads
  • Lots of static stretching (touch your toes, frog stretch for the hips, butterflies, and hurdler stretches are my go-to)

Workout

  • Barbell full squat – 4 sets of 6-8
  • Superset:
    • Leg extensions – 4 sets of 10-12
    • Dumbbell plié squat – 4 sets of 6-8
  • Leg press – 4 sets of 8-10
  • Standing calf raises (with a machine or weights) – 4 sets of 12-15
  • Kettlebell goblet squat – 4 sets of 10-12
  • Walking lunges – 3 sets of 8-10 (I only do 3 sets because I have a bad knee and by my third set, my knee is done)
  • Barbell bicep curl – 4 sets of 8-10
  • Dumbbell hammer curl – 4 sets of 10-12
  • Dumbbell incline curl – 3 sets of 8-10

Cool down

  • Barbell hip thrusts to failure – light weight
  • Light cardio

Friday
Warm-up

  • Roll out my back, glutes, hamstrings, and quads
  • Lots of static stretching (touch your toes, frog stretch for the hips, butterflies, and hurdler stretches are my go-to)

Workout

  • Barbell full squat – 4 sets of 10-12
  • Barbell hip thrust – 4 sets of 6-8
  • Superset:
    • Dumbbell stiff leg deadlift – 3 sets of 10
    • Dumbbell hamstring curl – 3 sets of 10
  • Seated leg curl – 4 sets of 8-10
  • Superset:
    • Leg press with a wide stance (to target hammies) – 3 sets of 8-10
    • Leg press machine with one leg – 3 sets of 8-10
  • Superset:
    • Glute kickback machine – 4 sets of 10
    • Standing calf raises (body weight) – 4 sets of 50

Cool down

  • Walking at 5 incline for 20 minutes

These might be a bit intense if you try them as a beginner. These are meant to be heavy and push your body. The first few times I did these workouts, I felt like I was going to be sick midway through. A key tip here: you need to eat! I am currently bulking, so I am consuming more calories to make up for the number of calories I burn in the gym doing heavy weights.

What are your favorite leg day exercises?

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