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Key Rules For Leg Training
- Compound exercises use 4-7 reps
- Isolation exercises use 8-12 or 15-20 reps
- Leg Extension and Leg Curl machines aren’t optimal because they are single joint movements
- Based off 80-85% of your 1RM you should aim to complete 60-70 reps of leg exercises every 5 to 7 days
- Maintain tension in an exercise e.g. back squats, by avoiding full lock out
- Deadlift is too taxing to do lots of heavy sets, stick with 1-3 heavy sets
Sample Workouts
Workout 1:
- Barbell Squat– 4 sets of 4-6 reps (3 mins rest)
- Dumbbell Lunges – 4 sets of 12 reps per leg (2-3 mins rest)
- Leg Press – 3 sets of 12-15 reps (2-3 mins rest)
- Lying Leg Curls – 3 sets of 12 reps (2-3 mins rest)
- Leg Extensions – 3 sets of 20 reps (2 mins rest)
- Standing Calf Raises – 4 sets of 12 reps (2 mins rest)
Workout 2:
- Front Barbell Squat– 4 sets of 8-12 reps (3 mins rest)
- RDL – 4 sets of 12-15 reps (3 mins rest)
- Dumbbell Rear Lunge – 4 sets of 15 reps per leg (2-3 mins rest)
- Seated Leg Curls – 3 sets of 8-12 reps (2-3 mins rest)
- Leg Extensions – 3 sets of 15 reps (2 mins rest)
- Seated Calf Raises – 4 sets of 20 reps (2 mins rest)
Workout 3 (Bigger, Leaner, Stronger):
- Barbell Squat– 3 sets of 6-8 reps (3 mins rest)
- Leg Press – 3 sets of 6-8 reps (3 mins rest)
- RDL – 3 sets of 6-8 reps (3 mins rest)
Workout 4:
- Barbell Squat– 3 sets of 4-6 reps (3 mins rest)
- RDL – 3 sets of 4-6 reps (3 mins rest)
- Dumbbell Rear Lunge – 3 sets of 8-12 reps per leg (2-3 mins rest)
- Single Leg Standing Calf Raises – 3 sets of 10 reps per leg (2 mins rest)
Workout 5:
- Power Clean– 3 sets of 3 reps (3-4 mins rest)
- Hex Bar Deadlift – 2 sets of 3-5 reps (3 mins rest)
- Hip Thrust – 3 sets of 8 reps (3 mins rest)
- Swiss Ball Hamstring Curls – 3 sets of 10-15 reps (2 mins rest)
