Post Up Your Leg Routine

[IronInsanity]

What is your leg routine?

Right now, mine consists of hitting them about every 3-4 days. Not set in stone, but a typical rotation would go like this:

Legs 1 (Focus on quads):
Deadlifts w/ hex bar (5-7 sets of 5-10 reps)
Leg Press (4-5 sets of high reps, 15-20)
Leg Extensions (5-6 sets of 10-15 reps)
Calf work

Legs 2 (Focus on hams):
SLDLs (4-5 sets of 10-12 reps)
Good Mornings (3 sets of 8-10 reps)
Seated Leg Curls (4-5 sets of 10-15 reps)

Legs 3 (Focus on quads):
Front Squats (5-6 sets of 8-12 reps)
Back Squats (3-4 sets of 10-20 reps)
Leg Extensions (5-6 sets of 10-15 reps)
Calf work

I've been doing this type of frequency for about 3 months. The other thing I've incorporated is doing about 12-15 minutes on the bike before leg training. So far I've added 2 1/8 inches to the middle of my thigh. Prior to that, I went through a long period of being stalled on leg growth, including a knee injury that limited my leg training for about 3 months. I'll be looking for a different routine after I stall out so I'd like to see what some others are doing.

 

[ketsugo]

Nice variations, I may have to steal them for myself

 

[ketsugo]

I like the bike warm up too I may copy as well

 

[oldschool1967]

i have a wide variety of set/rep ranges bro, a typical leg day would be something like this, giving all is well.

squats-15,12,10,8,6,4-5.
leg press-10-12 reps, may drop down to 6

sissy squats or leg extensions-sissys are done with added weight and mostly drop sets or stripping is involved(just because!)
stiff deads and or leg curls depending on my knee, by this time in my workout,im usually starting to limp(leg curls are 15,12,10, 8,6, then weight is dropped and then stripped)

8-10 sets calves. standing, seated or leg press machine and front squat machine.

 

[ajdos]

I have a few different quad workouts....I split hams up with calves and abs on a separate day.

Generally quads looks like this:

Squats 405x15 495x8 585x4 or if Im feeling stronger 605x2-3

Leg press- I dont know the exact weight, one of my co-workers was at the gym and said he figured it out that my last set is 1875 for 4. I start with a lighter set of 20 and a mid range set of 10-12 again I dont know exact weights.

Leg Extenstions- stack for 20-25 reps Stack plus a 45lb plate 15-20 reps and stack plust 100 lb plate 8-10 reps

Been doing a variation of smith machine squats, go ass to grass and come up 2/3's the way keeping constant tension on the quads. 3 sets of 10 usually with a 45 and a 25 on each side of the smith. (goldy showed me these)

Hams:
When my hip isnt bugging me I start with deadlifts.
495 10-12 reps 585 x4reps 635 f x 1-2 reps.
occasionally I will drop down to 315 and hit 15 reps after the max set.

One leg leg curl 4 plates 15 reps, 5 plates 8 reps 6 plates 4 reps

Lying leg curl 1/2 the stack 20 reps 3/4 stack 12 reps stack 8 reps...then I do these partials that involve only coming up about the first 6 inches for 30 reps as a drop down (thanks goldy for showing me those)

Calves:
Seated calf raise 5 plates 20 reps 6 plates 12 reps 7 plates 6 reps drop to 5 plates and burn out.
Donkey calf raise stack x 30 reps stack plus 45 20 reps for 2 sets