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Leg Training – Key Rules & Sample Workouts

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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)