T Nation

Legs Routine

I am a newbie and since starting I have discovered that I love doing legs.

Ideally I would like to do 3 days of legs per week every program I’ve read so far recommends 2 at the most.

So anyway, I have chosen my favourite legs exercises but just not sure which order it would make sense to do them in.

I am just about to go to the gym now and try this:

  1. Box Squats

  2. Walking Lunges (superset)

  3. Bulgarian Split Squats

  4. Lateral Lunges (superset)

  5. Deadlifts (Stiff legged)

  6. Hyperextenstions (superset)

(I’m not sure if it makes sense to do sets of hyperextensions after deadlifts???)

Any suggestions would be greatly appreciated!

[quote]tuppydog wrote:

Ideally I would like to do 3 days of legs per week every program I’ve read so far recommends 2 at the most.

You probably read something that was not meant for a beginner. Three times per week is perfectly fine at your level of lifting.

In reality, all you need to do are deep squats and deadlifts. Everything else is just froufrou.

Truth be told I’ve been doing 3 days of legs per week anyway for about the last 4 months. before that I had just done 1 or 2 days (but no free weights).

The leg press seems like such a waste of time after discovering how awesome free/box squats are!

The following worked really nicely today:

  1. Box Squats
  2. Bulgarian Split Squats
  3. Lateral Lunges
  4. Deadlifts (Stiff legged)

I decided against walking lunges and hypers (hypers seem like a big ask after deadlifts).

Start reading more of Chad Waterbury’s stuff.

Starr/Pendlay 5X5 program is a 3 day a week program where you squat every workout and deadlift once a week. Check it out.

[quote]roofus_5 wrote:
Starr/Pendlay 5X5 program is a 3 day a week program where you squat every workout and deadlift once a week. Check it out.[/quote]

Do you have link for this?

geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

You probably shouldn’t be doing box squats, but i dont feel like debating that. Keep it simple, but I would recommend going with a 3-day full body routine.

[quote]bruinsdmb wrote:
You probably shouldn’t be doing box squats, but i dont feel like debating that. Keep it simple, but I would recommend going with a 3-day full body routine.[/quote]

What’s wrong with doing box squats?

How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

A

[quote]Amsterdam Animal wrote:
How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

A [/quote]

Unless he wants to be ballerina dancer, I can’t see how squats and deads should not be part of his program. Also, he stated he is a newbie so he needs to build a foundation for whatever he may ultimately decide he would like to achieve. Squats and deads are the best foundation builders I know of.

No argument there but people are so quick to point to a certain rep/set/frequency type plan with set excercises when they dont even know what a person’s goals are. But I dont want to get into a pissing match here so whatever.

[quote]Avoids Roids wrote:
Amsterdam Animal wrote:
How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

A

Unless he wants to be ballerina dancer, I can’t see how squats and deads should not be part of his program. Also, he stated he is a newbie so he needs to build a foundation for whatever he may ultimately decide he would like to achieve. Squats and deads are the best foundation builders I know of.

[/quote]

[quote]Amsterdam Animal wrote:
No argument there but people are so quick to point to a certain rep/set/frequency type plan with set excercises when they dont even know what a person’s goals are. But I dont want to get into a pissing match here so whatever.

Avoids Roids wrote:
Amsterdam Animal wrote:
How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

A

Unless he wants to be ballerina dancer, I can’t see how squats and deads should not be part of his program. Also, he stated he is a newbie so he needs to build a foundation for whatever he may ultimately decide he would like to achieve. Squats and deads are the best foundation builders I know of.

[/quote]

yeah you’re right as far as set/rep schemes go, but exercise selection is pretty easy to recommend.

Whats wrong with box squats BruinsDMC. I know a few people who have helped thier deads along quite a bit doing box squats and it can also help with getting used to correct form with beguinners.

[quote]Amsterdam Animal wrote:
No argument there but people are so quick to point to a certain rep/set/frequency type plan with set excercises when they dont even know what a person’s goals are. But I dont want to get into a pissing match here so whatever.

Avoids Roids wrote:
Amsterdam Animal wrote:
How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

[/quote]

The only reason I suggested the Starr/Pendlay was because he said he wanted to squat 3 days a week and the workout calls for that.

[quote]tuppydog wrote:
Truth be told I’ve been doing 3 days of legs per week anyway for about the last 4 months. before that I had just done 1 or 2 days (but no free weights).

The leg press seems like such a waste of time after discovering how awesome free/box squats are!

The following worked really nicely today:

  1. Box Squats
  2. Bulgarian Split Squats
  3. Lateral Lunges
  4. Deadlifts (Stiff legged)

I decided against walking lunges and hypers (hypers seem like a big ask after deadlifts).
[/quote]

That routine is a lot of work on your lower back…Its working in every exercise.

[quote]Amsterdam Animal wrote:
How can any of you guys give him advice on what program to use if you dont even know his goals? I dont pretend I know everything but I have been around. You can PM me if you are serious.

A [/quote]

It’s a good point. But, developing a template to work from is a process that can take years for a lifter. It has for me; I’ve been lifting for almost ten years, and my template is still developing.

That doesn’t mean you shouldn’t start from someone else’s template. At the beginning you pretty much have to. I think the Starr/Pendlay 5x5 templates are an ideal place to start as a lifter. That is, whether the goal is bodybuilding, strength sports, football or most other sports, or general fitness. That doesn’t mean that in a year’s time his plan won’t have developed into a 6x/week, 1 bodypart per day arrangement. It might.

But the Starr/Pendlay structure has been reliable for many people with many goals, and is, I think, a perfect place to start.

I love box squats and I would have nearly everyone doing them. Just make sure you have someone that knows what they’re looking for teach you, or just be extra vigilant regarding good form if you’re self taught.