New Routine to Strengthen Legs?

Bigger Stronger Leaner Beginners
1

my legs are relativly weak so just wondering what you guys think towards working legs 2x a week.

thinking of doing a routine where legs are worked monday and friday. a little something like this ( always 5 reps)

MONDAY:
front squats (6 sets)
leg press (6 sets)
lunges (4 sets)
leg curl (5 sets)

TUESDAY
bench press (6 sets)
incline db press (4 sets)
dips (6 sets)
close grip bench press (5 sets)
leg press calve raises (5 sets)

WEDNESDAY
deadlift (6 sets)
bent over row (4 sets)
pull up (6 sets)
reverse grip pulldown (4 sets)
stiff leg deadlift (5 sets)
barbell curl (4 sets)

THURSDAY
clean and press (6 sets )
seated db press (4 sets)
behind shrugs (5 sets)
leg press calve raises (5 sets)

FRIDAY
back squat (8 sets)
lunges (5 sets)
leg curl (4 sets)
leg extensions (3 sets)

2

Unless your using steroids or genetically gifted, working compound movements for 5 days in a row without rest is overkill

How long have you been training?

3

just weights since december last year but used to do circuits with swimming 3 x a week from age of 13. am 17 now.
i thought doing compound moves was best for creating muscle mass
im trying to get the size before getting the shape?

4

yeah I would have to agree there!!! legs 5 days a week is a bit overkill in my opinion!!! stick to 2 days a week mate!!!

5

Compound exercises are indeed the best exercises for creating muscle mass but you also have to incorperate sufficent rest periods for whatever bodypart your working

Using one of the ‘out of the box’ workout plans like starting strength or 5x5 would be ideal but if you want to construct your own routine then a good rule of thumb is to work each muscle group no more than once every 7 days

The stickies are a good resource for construction a workout to suit your tastes

I also wouldn’t worry about the size and shape issue. Just concentrate on lifting heavy and making progress in the gym

6

well said RayJay!!!

7

ok so drop out the monday legs bit and do this instead? so i have a rest day half way through the week and all weekend.

monday back hamstrings
tuesday chest triceps
wednesday rest
thursday shoulders biceps traps
friday quads

8

and the 5x5 thing u said, i did that before but my strength stopped going up so this is the routine im after to have a break for 4-6 weeks then go back to it.

for the 5x5 i used to do

monday

deadlift 5x5
stiff leg deadlift 5x5
bent over row 3x5
lying leg curl 3x8
calve work 5x10

tuesday rest

wednesday

bench press 5x5
incline bench press 5x5
over head barbell press 3x5
close grip bench press 3x5
calve work 5x10

thursday rest

friday

squat 5x5
leg press 5x5
lunges 3x5
calve work 5x10

9

sid132, if I was doing it I would do it like this!!!

Monday Upper Body
Tuesday Lower Body
Wednesday Core
Thursday Upper Body
Friday Lower Body
Saturday Core
Sunday REST DAY!!!

But thats me!!!

10

[quote]sid132 wrote:
ok so drop out the monday legs bit and do this instead? so i have a rest day half way through the week and all weekend.

monday back hamstrings
tuesday chest triceps
wednesday rest
thursday shoulders biceps traps
friday quads [/quote]

I’m doing something quite similar to this. I developed this to keep both upper and lower days spaced out evenly and to find a home for the deadlift

So I workout M W F and cycle through 4 workouts:

Lower: Deadlifts + Hamstrings
Upper: Pressing
Lower: Squats + Quads
Upper: Pulling

This gives me 3 leg days in 2 weeks with a minimum of 3 days rest between workouts - I’m enjoying it and have made some nice gains

If the 5x5 didn’t workout as you’d hoped then I’d go with the routine you listed above

11

think i mite of cracked it. see what you think to this. now got 3 rest days

  • = drop set on final set

MONDAY

bench press (5 sets)
incline db press (3 sets)
dips (5 sets)
close grip bench press* (4 sets)
leg press calve raises (5 sets)

TUESDAY

deadlift (5 sets)
bent over row (4 sets)
pull up (6 sets)
reverse grip pull down* (4 sets)
stiff leg deadlift (5 sets)
barbell curl (4 sets)

THURSDAY

push press (5 sets )
seated db press* (3 sets)
behind shrugs (5 sets)
leg press calve raises (5 sets)

FRIDAY

back squat (5 sets)
front squat (5 sets)
lunges (4 sets)
leg curl* (4 sets)

12

You might like a straight upper/lower split.

13

the last workout split you had looked pretty good. With that type of intense training (with that I mean the deadlifts, squats and presses are constantly coming), its a good idea to probably take a solid week off of lifting at the end of your program, or sometime in the program. I’ve noticed that by unintentionally giving my body 4-5 days off, even without good nutrition my lifts go up.

14

instead of starting a new thread for a question figured id post in a thread i made before.

ive been wondering, been doing 5x5 program for a while only been doing 2 excersises for the large body parts an was wondering if instead of doing 2 excersises 5 sets each i could do 5 excersises 2sets each to mix things up a bit