I’m going to make a program for my leg strenght, but I don’t know how to do it. Here are the exercises I want to do: full squats, deadlifts, Bulgarian split squats, jump squats, Glute Ham Raises (on the floor), Romanian deadlifts, Reverse Hyperextensions. I also do upper body workouts, but I don’t have a problem with that. So, can any of you guys help me put these lifts together into a good program? I’d like to do these workouts 2-3 times a week for 8 weeks.
How much research did you do before you posted this question/request? Not to much I think.Loads of good programs on this site if you take your time to search for them.
Hope you’re putting more effort into your training than your “research”
read Dave Tates the eight keys articles or Defranco’s WS for skinny bastards to get some ideas and learn by doing. Figure out what works for you. Read as much as you can, the more you learn the better you grasp what it is you need to do. Have fun.
(A) Full squats, 4 sets of 5-8 reps, done on a 501 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position). Superset these with lunges, 4 sets of 10-12 reps, done on a 20X tempo (where X means as explosively as possible). Rest 3-4 minutes between supersets.
B) Leg curls, 4 sets of 5-8 reps, done on a 501 tempo. Superset these with Romanian deadlifts (essentially the same as straight leg deadlifts, but keep the knees slightly bent), 4 sets of 10-12 reps, done on a 301 tempo. Rest 3-4 minutes between supersets.
That routine should jolt your quads and hams into new growth.
W-dubb,
Monday
Pullups
Squat
Gluteham raises
Dips
Wednesday
Flat bench
Barbell row
Friday
Deadlift
Bulgarian squat
Military presses
On monday,friday: calves+abs. Remember also the grip work.
Luca