How Many Exercises on Leg Day?

Training
21

I used to have two different leg days, one involved a lot of non-spinal loading work, and the other heavy compression. I figured this would help me get the most of both approaches (compounds and more isolation, targeted movements).

The non-spinal loading day might be:
Single Leg curls
DB RDL’s
Single leg exts
Walking Lunges
Leg Presses

While the day that put pressure on my back might be
RDL’s
Front Squats
Back Squats

Obviously I did much fewer exercises on the later training session, but you can imagine that the stress it put on me was considerable even though it may appear to be the “lesser” workout to non-training folk.

Factors like intensity, rest periods, recovery time (between sets, between sessions, recovery approaches you follow outside of the gym…) can play into how many exercises you should/could handle and be productive from.

S

4 Likes
22

I like that. I’m really into alternating heavy/light stuff. It’s cool to see people who know what they’re doing use that kind of set up.

23

Legs were never a strength for me, but I was well aware that I didn’t want back issues from spending hours upon hours under a squat bar.

An old buddy of mine used to keep the same exercises from week to week while alternatIng his rep ranges low/high. An approach that while I don’t know if I’d agree with in terms of getting the most hypertrophy from, I do see as useful in terms of injury prevention and longevity.

S

1 Like
24

Me personally, if I’m bodybuilding, three. Back squat, romanian deadlift, and calf raise.

And when I lift for the sake of getting stronger, just two. Back squat and clean high-pull.

I’m not a hit-each-part-from-a-certain-angle person unless I’m somehow an elite bodybuilder competing against freaking Kai Greene. Which I’m not.

25

Two.

26

I never really do more than 2 heavy movements which heavily hits my quads and hams etc.

Then again, if I trained medium to lowish frequency, ie: 1-2 times per week I’d probably do 3-4.

27

I split mine up over 4 days -

Day 1
Heavy squat - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Leg press - 3sets x 10-15 reps.
Leg extension - 3sets x 15+ reps.

Day 2
Romanian deadlift - 3sets x 10-15 reps.

Day 3 off

Day 4
Squat volume - 3sets x 8-12 reps.
Leg extension - 3sets x 10-15 reps.

Day 5
Deadlift - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Lying leg curl - 3sets x 10-15 reps.

Day 6 off

I add additional sets to the accessory lifts over each mesocycle, generally up to 5 sets before resetting for the next mesocycle.

Heavy lifts start at a reasonable weight at the beginning of each mesocycle and ramp up each 6 day period into a PR in the fourth. After the triples mesocycle I reload for a week and start again.

This is only the legs part of it of course.

28

Intersting. I assume you’re doing a full body workout then? Mind sharing how you split up the rest?

29

No it’s sort of a 2 day split. I work all muscle groups in each lot of 2 days (they differ though) with a day off after each. My ‘week’ is 6 days then I repeat. If that makes sense.

Sure can.

Day 1
Heavy squat - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Leg press - 3sets x 10-15 reps.
Leg extension - 3sets x 15+ reps.
Heavy Bench press - same as heavy squat
Incline Dumbell - 3 sets x 10-15 reps
Machine fly - 3 sets x 15+ reps
Behind head Dumbell tricep press (whatever tf it’s called) - 3sets x 8-12 reps
Cable kickback - 3sets x 15+ reps

Day 2
Romanian deadlift - 3sets x 10-15 reps.
Bent over barbell row - 3sets x 5-8 reps
Lat pull down or pull ups - 3sets x 10-15 reps
Single arm cable row - 3sets x15+ reps each side
Heavy Barbell shoulder press - same as heavy squat
Db shoulder - 3sets x 10-12 reps
Lateral raise - 3sets x 15+ reps
Rear delt fly 3sets x 15+ reps
Db curl - 3 sets x 10-15 reps
Preacher curl - 3 sets x 15+ reps

Day 3 off

Day 4
Squat volume - 3sets x 8-12 reps.
Leg extension - 3sets x 10-15 reps.
Bench - 3sets x8-12 reps
Dips - 3sets x 10-15 reps (add weight to stay in rep range)
Cable flys - 3sets x15+ reps
Close grip bench - 3sets x 5-8 reps
V bar push down - 3sets x 15+ reps

Day 5
Deadlift - ramp up to heavy set of 3-5 (5s in the first 4 weeks of program, 3s in the second 4 weeks).
Lying leg curl - 3sets x 10-15 reps.
Dumbell row - 3sets x 8-12 reps
Machine row - 3sets x 15+
Smith machine shoulder press - 3sets x 10-15 reps
Cable lateral raise - 3sets x 15+ reps
Barbell curl - 3sets x 5-8 reps
Rope curl - 3sets x 15+ reps

Day 6 off

This is where that program sits at the beginning with the 3sets on accessory lifts and staying medium/heavy on the ‘heavy’ lifts. This is easy enough to recover from. Over the first 4 week mesocycle I increase the weight on the heavy lifts to make a PR in week 4 and increase my accessory volume to over reach in week 4.

Depending how I’m feeling I might take a week to do a full deload before moving into the triples mesocycle or just move straight in - dropping my volume sets back and weights back on the heavy lifts to manageable triples. From there increasing the weights over the mesocycle to PR again in week 4. I’m less aggressive with increasing volume in the triples mesocycle as the heavy triples get rather taxing.

The accessory lifts aren’t set in stone and I do change them from time to time. The core lifts stay the same through the 8 weeks.

My goals are a tad more physique related then strength (but i mean who doesnt like being strong asf) although i believe moderate strength work compliments hypertrophy goals. I make my own program depending on what I’m aiming for at that time.

I am on cycle though so take that as you will.
To use a program like this naturally, you would definitely need a week in between the 2 mesocycles to deload and less aggressive with adding volume over each mesocycle. Plus an additional day off to make it a 7 day week. 2 on, 1 off, 2 on, 2 off. The biggest difference I’ve noticed on cycle is recovery time so anyone can use something like this with a smart approach.

2 Likes
30

I’m actually doing basic 4 day upper lower. I’m doing 2 lifts during lower body days and 3 on upper body days, and some abs here and there.

Its clear that I focus on big lifts. My lower body days are usually Squat + dead variation and Deads + squat variation.

1 Like
31

Thank you for going into such detail. I know it took you some time to write all that, and I appreciate it, man.

It’s a sweet setup you got there. I hear you on doing that program as a natural I might try something like that with some tweeks in the near future.

Thanks again, my friend.

2 Likes
32

Short and simple. Nice.

33

Thanks for the positive feedback, my friend.
I don’t mind taking the time to lay out what I do if it might help someone else with their goals.
If you do follow something similiar, i would be interested to know of the progress you make.
Happy training!

34

I do 4 ex

Squat movement
Stuff legged dead variation.(rdls, stiff legged from different heights etc)

Ham curls with bands

Calf raises high intensity

I have a second day in the week where I do deadlift variation as well.

If this gives you any ideas, I have my weights sets and reps in my log so feel free to check it out.

35

1 squat, 1 close squat variation
1 deadlift, 1 close deadlift variation, 1 far deadlift variation

Total volume ranges 25 reps to 15 reps per week depending on how close to failure I am going.

Sometimes I ndo stuff like GHR, or one led RDLs or Bulgarian split squats (also some Strongman implements involve legs)

36

For my clients with “leg days,” they’ll do four:

  1. Goblet Squat or KB Deadlift
  2. Squat Variation or Deadlift Variation
  3. RDL or Leg Press/Hack Squat
  4. Split Squats or Nordics

I’ll also usually program vertical pulls (pull-ups, chin-ups, pulldowns) on the lower body days

37

Will do, brother. I might even start log. Right now my schedulle has been a bit chaotic so I don’t even have a set split, I do what I can when I can.
But I’m looking to go back to a more rigid plan when I can.

Thanks again, my man.

2 Likes
38

I know the feeling man, life gets in the way sometimes. At the moment I’m out of work so all I do is train, eat and sleep.

A log is definitely a sound idea, if you do one ill follow along.

Anytime man :v:

1 Like
39

Today was my “LEG DAY”.
Exercises: One
Max Pyramid Session on Leg Press
7 steps
140 seconds TUL
Increase since last session 5 pounds
Next Session: +7 days +5 pounds
Notes: ability to hold final step past 20 seconds: none, but did not fall.

The level of intensity and inroad into my Leg Muscle Chain from Glutes to Calves was extremely high. The level of control and focus into my Leg Muscle Chain was 100% i.e. no unloading, no off-loading.