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Legs Routine For Intermediate-Advanced Lifter


#1

Hi I have been lifting for almost 2 years. Here is my legs routine. I need some fresh ideas and I am wondering if I should increase my sets. I am wondering what you folks think. I don’t always follow this sometimes I listen to my body and just do what I feel like to do. But most of the time, these are basically what I do.

Routine 1 (Hamstring Focus):
Legs Extension 1x14, 1x12, 1x8
Hack Squat Machine (Focus on glutes & hams) 1x12, 1x8, 1x6
Seated Hamstring Curl 1x12, 2x8, 1x6
Calves Raise on Smith Machine 3x15

Routine 2 (Quad Focus):
Legs Extension 1x14, 1x12, 1x8
Legs Press 1x12, 1x8, 2x6
Lying Hamstring Curl 1x12, 2x8
Calves Raise with Dumbbells 3x15
Lunges with Dumbbells 2x12, 1x8

Routine 3 (Quad Focus):
Similar to Routine 2 but I just substituted Legs Press with Sumo Squats. I usually pick the heaviest/heavier dumbbell in my gym but it gives me a good pump but I feel that I can go heavier I am wondering if I should stop this.

Sumo squats if you aren’t familiar.

Oh yeah note that I cannot do barbell squats and deadlifts. I have moderate scoliosis. Don’t even argue to me to do them because I won’t. It hurts my back even with the lightest weight.


#2

Seems fine to me. If the amount of volume gets a bit too overbearing, I would suggest adding some pounds and hacking off maybe two or three movements, if that ever happens. And for the heavier dumbell movements, maybe rotate between heavy, and moderate.


#3

If you want bigger legs read john meadows articles on leg training.