OmL
Well-known Member
I am just looking for a little guidance In relation to a leg day, I’ve never had a dedicated day for it. I would usually have a squat in on a push day and deadlifts on a pull day and I’d hit my calf muscles every workout regardless.
The sequencing of a leg day seems to confuse me as I’m torn between prioritising dead’s and squats. I’d like to start with my heaviest and work down, so something like this;
Warmup; Bike, stretching and relevant body weight movements.
Deadlift, three sets 9,6,3 reps with the set of three being the hard working set. (Deadlifts exhaust me, so I’m opting for lower volume with them not to affect the rest of the workout)
High bar Squats 5x5-8 (looking for slightly higher volume here and will progressive overload when I can do 5x8)
Hip thrusts 3x10-12 (I’m unsure about where to place these, I also considered them to be a final exercise to take glutes to failure)
Leg extensions 3x15-20 (new to leg isolation exercises)
Leg curls 3x15-20 (again new to these)
Single leg calf raises 3x10-12
Body weight Calf raises 5x failure (this is how my calf’s grow best)
It seems to hit all bases, it won’t take too long and it seems evenly antagonistic. The goal is just thicker legs and a stronger base frame. I only have acess to a power rack, barbells and leg ext/curl attachment.
When I’ll be doing this, I’ll be back on a blast, using solely 600mg test, I’ll be eating in a slight excess of my maintenance so 3300-3600. The frequency will be perhaps every 4 days on paper, but if I feel I need an extra rest days I will take them and the goal is to overload in increments when I reach the higher end of the working rep ranges.
Is this vaguely viable? As said primary goal is to thicken my legs. There’s no shows or stages involved in my life, I just want stronger and thicker legs. .
The sequencing of a leg day seems to confuse me as I’m torn between prioritising dead’s and squats. I’d like to start with my heaviest and work down, so something like this;
Warmup; Bike, stretching and relevant body weight movements.
Deadlift, three sets 9,6,3 reps with the set of three being the hard working set. (Deadlifts exhaust me, so I’m opting for lower volume with them not to affect the rest of the workout)
High bar Squats 5x5-8 (looking for slightly higher volume here and will progressive overload when I can do 5x8)
Hip thrusts 3x10-12 (I’m unsure about where to place these, I also considered them to be a final exercise to take glutes to failure)
Leg extensions 3x15-20 (new to leg isolation exercises)
Leg curls 3x15-20 (again new to these)
Single leg calf raises 3x10-12
Body weight Calf raises 5x failure (this is how my calf’s grow best)
It seems to hit all bases, it won’t take too long and it seems evenly antagonistic. The goal is just thicker legs and a stronger base frame. I only have acess to a power rack, barbells and leg ext/curl attachment.
When I’ll be doing this, I’ll be back on a blast, using solely 600mg test, I’ll be eating in a slight excess of my maintenance so 3300-3600. The frequency will be perhaps every 4 days on paper, but if I feel I need an extra rest days I will take them and the goal is to overload in increments when I reach the higher end of the working rep ranges.
Is this vaguely viable? As said primary goal is to thicken my legs. There’s no shows or stages involved in my life, I just want stronger and thicker legs. .
