Garage Gym Chronicles: 01/09/2025 Training Log. Legs
Warmup: weighted dead bugs with 16kg kettlebell-2x15. These are simple but spicy. Simply spicy. They're quickly becoming one of my favorite ab exercises.
Ex 1: Bulgarian split squats-2x6/6
Ex 2: single leg RDL-12/12, 10/10
Ex 3: alternating reverse lunges-2x10/10
Ex 4: lying hamstring curls-15,12
Ex 5: offset kettlebell calf raises-2x15/15
Ex 6: 1 hand kettlebell swings-2x10/10
Total Time = 39 minutes.
Too many people complicate training and programming. Designing leg sessions is quite simple.
Pick a squat pattern.
Pick a hinge pattern.
Pick a quad isolation or secondary squat/lunge pattern.
Pick a hamstring (curl) isolation.
Pick a calf raise variation.
That's more than enough.
I like to add in some kettlebell swings (a ballistic hinge, that doubles as a conditioner) to close out the session. But that's just me. It's not necessary. I just love having an excuse to do kettlebell swings.
When creating programs just focus on hitting all the main movement patterns, touching the basic isolation exercises, and use a moderate volume with a moderate to high intensity.Â
Many splits work well. Upper/Lower splits seem to be the easiest to program and schedule in a way that fits most people's schedule's, goals (strength, hypertrophy, conditioning), and while honoring our body's ability to recover (3-4 rest days per week and 3-4 training days per week).
Happy lifting.
Commentaires