It is time for post #2 about my workout routines. Today’s topic (and my personal favorite): LEGS! I typically workout my legs twice a week and focus one day on quads and focus the other day on glutes and hamstrings. I do accessory movements on each day to hit my calves and the rest of my legs. Here are what my typical leg workouts look like:
Tuesday
Warm-up

• Roll out my back, glutes, hamstrings, and quads
• Lots of static stretching (touch your toes, frog stretch for the hips, butterflies, and hurdler stretches are my go-to)

Workout

• Barbell full squat – 4 sets of 6-8
• Superset:
  • Leg extensions – 4 sets of 10-12
  • Dumbbell plié squat – 4 sets of 6-8
• Leg press – 4 sets of 8-10
• Standing calf raises (with a machine or weights) – 4 sets of 12-15
• Kettlebell goblet squat – 4 sets of 10-12
• Walking lunges – 3 sets of 8-10 (I only do 3 sets because I have a bad knee and by my third set, my knee is done)
• Barbell bicep curl – 4 sets of 8-10
• Dumbbell hammer curl – 4 sets of 10-12
• Dumbbell incline curl – 3 sets of 8-10

Cool down

• Barbell hip thrusts to failure – light weight
• Light cardio

Friday
Warm-up

• Roll out my back, glutes, hamstrings, and quads
• Lots of static stretching (touch your toes, frog stretch for the hips, butterflies, and hurdler stretches are my go-to)

Workout

• Barbell full squat – 4 sets of 10-12
• Barbell hip thrust – 4 sets of 6-8
• Superset:
  • Dumbbell stiff leg deadlift – 3 sets of 10
  • Dumbbell hamstring curl – 3 sets of 10
• Seated leg curl – 4 sets of 8-10
• Superset:
  • Leg press with a wide stance (to target hammies) – 3 sets of 8-10
  • Leg press machine with one leg – 3 sets of 8-10
• Superset:
  • Glute kickback machine – 4 sets of 10
  • Standing calf raises (body weight) – 4 sets of 50

Cool down

• Walking at 5 incline for 20 minutes

These might be a bit intense if you try them as a beginner. These are meant to be heavy and push your body. The first few times I did these workouts, I felt like I was going to be sick midway through. A key tip here: you need to eat! I am currently bulking, so I am consuming more calories to make up for the number of calories I burn in the gym doing heavy weights.
What are your favorite leg day exercises?