Here is my full leg day workout I did last week. I train legs and booty twice a week. I don’t do the same workouts every week. I like to switch it up since your body can become adapted to a certain workout. Gotta keep your body guessing!
I focus on quad dominate movements on Mondays and Thursdays I focus on my hamstrings and booty.
Full workout breakdown:
Warm Up on the leg press 2 x 15 reps
Working set: Leg press
225lbs for 2 x 10 reps
315 for 2 x 10 reps
495 for 1 x of 8 reps
585 for 1 x 6 reps
75 lbs for 3 x 12
* Make sure not to round out your back and focus on feeling the stretch in your hamstrings and booty
Single Leg Deadlifts (not shown in video)
75 lbs for 3 x 12 reps
95 lbs for 3 x 10 reps
Ball slams 21lbs (not shown)
3 sets of 10 reps
Leg Extensions (not shown)
B70 lbs 3 x 12 reps
85 lbs 3 x 10 reps
Single leg extensions (not shown)
45 lbs 3 x 10 each leg (slow and controlled)
Heres the video (make sure to watch in 1080p!)
Hope you enjoy it!
Let me know down below whats your favorite leg day workouts!