What's up, gang?!
I'd like to quickly discuss how to create a leg workout. It's incredibly simple, but, being present on social media I totally understand why there is so much confusion surrounding sensible, productive programming. Fake "coaches" that have no experience actually training anyone except their egos are desperately trying to make a living as grifters by making everything fitness seem impossibly confusing.
I plan to quickly cut through that noise today.
Here's how to design a lower body workout:
First, you need basically 3 exercises. These are "needs," meaning necessities, in my [expert] opinion.
1. Squat pattern (this can be any squat, single leg squat, lunge, or leg press)
2. Hinge pattern (this can be any deadlift variation, hip thrust, glute bridges, kettlebell swings, cleans, or snatches, and even the Olympic lift variations – particularly power snatch and power cleans)
3. Calf raise (pretty self explanatory options)
These are the big 3 because they cover ALL the major muscles (quads, hamstrings, glutes, and calves) of the lower body. If you're a super minimalist, focus on these 3. 2-5 sets of 5-12 reps should suffice.
I don't recommend doing JUST those 3 exercises, though, if you're trying to create a well-rounded leg workout. But, those 3 exercise variations ARE your 'big rocks,' so to speak.
Here is how I like to create an ideal leg session. I'm going to focus on 5 exercises. There is no need to do more than 5 exercises on leg day, particularly after you understand that you technically only NEED 3 (again, I recommend 5):
1.Squat variation
2. Hinge variation
3. Lunge variation or quad isolation or hamstring isolation
4. Other Lunge variation or quad isolation or hamstring isolation; OR kettlebell ballistics (something fast, explosive, athletic)
5. Calf raise variation
Confused? I hope not, but just in case, I'm going to provide 3 sample programs you could do. The exercises are all samples and are not specific to each sample program. I'm just using broad exercise examples to show the different options.
Routine 1: regular gym routine
Ex 1: barbell squat-3x5-10
Ex 2: Romanian deadlift-3x5-10
Ex 3: leg extensions-3x10-15
Ex 4: leg curls-3x10-15
Ex 5: standing calf raise-3x10-15
Routine 2: another regular gym routine but some different exercise variations
Ex 1: leg press-3x5-10
Ex 2: conventional deadlift-3x5-8
Ex 3: lunges-3x5-10 each leg
Ex 4: kettlebell swings-3x5-10
Ex 5: leg press calf raise-3x10-15
Routine 3: kettlebell forward routine
Ex 1: double kettlebell front squat or Bulgarian split squat-3x5-10
Ex 2: single leg RDL-3x8-12
Ex 3: reverse lunges-3x5-10 each leg
Ex 4: kettlebell snatch-3x5-10
Ex 5: single leg calf raise-3x10-15
Okay, that's 3 sample routines. Feel free to mix and match exercises as you please, based on your own preferences.
A word on sets and reps
If doing the bare minimum 3 exercises, anywhere from 2-5 sets per exercise will work.
If doing the recommended 5 exercise template, I think 2-3 sets per exercise is perfect.
As for reps, the exact ranges don't really matter. It's most important to take your sets pretty close to failure. 0-3 reps from failure are spectacular. Just don't die if you go to 0 reps from failure.
Here are a few general guidelines I follow for rep ranges, though:
Compound exercises (squat variations, hinge variations, lunge variations, kettlebell swing/clean/snatch variations) — 5-10 reps per set is usually good. Sometimes I'll go as high as 15 reps on kettlebell ballistics (swings, cleans, or snatches), but not usually.
For unilateral hinge variations I'll often work with the 6-12 rep range.
For isolation exercises, like leg extensions, leg curls, and calf raises, I usually recommend 10-15 or 12-20 reps per set depending on the variation.
Bonus
Hey, thanks for reading! As a bonus, I'm going to now share my current 2 day per week leg routine. I alternate between the following 2 sessions.
Session 1
Ex 1: Bulgarian split squats-2-3x5-10
Ex 2: single leg RDL-2-3x6-12
Ex 3: hamstring curls-2-3x10-20
Ex 4: 1 hand kettlebell swings-2-3x5-10
Ex 5: kettlebell offset calf raise (holding kettlebell in 1 hand but doing calf raises with both feet each set. 1 set = a set while holding weight in right hand AND a set of holding weight in left hand)-2-3x12-20
Session 2
Ex 1: double kettlebell front squats-2-3x5-10
Ex 2: staggered stance RDL-2-3x6-12
Ex 3: reverse lunges-2-3x5-10 per leg
Ex 4: kettlebell half snatches-2-3x5-10
Ex 5: kettlebell offset calf raise (holding kettlebell in 1 hand but doing calf raises with both feet each set. 1 set = a set while holding weight in right hand AND a set of holding weight in left hand)-2-3x12-20
That's it!
Thanks for reading. I hope you find value in this simplified approach.
If you have any questions or comments, please send them my way. I love talking and I especially love talking about lifting stuff.
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