Lower body work out routine?

  • socalisurfer

    Posts: 68

    Dec 16, 2011 2:52 AM GMT
    Hey guys whats up? Just curious as to what some of your lower body workout regimes are like. Mine basically center around squats, leg presses, hack squat (machines), leg curls, seated calve raises and standing calves raises. My gym only has two calve machines (sucks I know). Here's my routine any advice or critique would be really advised.

    Squats 4-6 sets (6-10) reps. Weight starts at 135 going up to 205. Less reps as weight goes up.

    Leg press. 4-6 sets x 6-8 reps. Weight starts at 270 goes up to 360, again less reps as weight goes up.

    Hack Squat 4-6 sets x 6-8 reps. 180lbs-230, again reps decrease as weight goes up.

    Leg curls 4-6 sets 6x8 reps. 110-150lbs again reps decrease as weight goes up.

    Calves seated 5-7 sets min 10 reps 90-125lbs. Usually try to work my calves out to failure.

    Standing Calve 4-6 sets min 8 reps 250lbs +, again try to work em out to failure.

    Thanks for you advice in advance.

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    Dec 16, 2011 5:05 AM GMT
    Mine is simple. I have two leg routines that I alternate every other week.

    Workout 1
    - Back squats
    - Good mornings
    - Calf "raises" using the leg press machine
    - Some type of plyometrics exercise

    Workout 2
    - Front squats
    - Stiff legged deadlifts
    - Calf "raises" using the leg press machine
    - Some type of plyometrics exercise

    I like to mix up the sets and reps, as well as the weight range. Some days, I'll do straight sets. Other days, I'll pyramid up. And sometimes, I'll do drop sets. Usually 3 - 4 sets + 2 warm-up sets.

    I rarely go heavy. I don't use a lifting belt or use knee wraps. Not interested in breaking any world records or impressing the bro-dudes at the gym. I mainly do leg exercises to strengthen up the joints. I like to run, so doing leg exercises in the gym is more about preventing future injury.
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    Dec 16, 2011 8:02 AM GMT
    all i see are quads. no hamstrings?
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    Dec 16, 2011 8:43 AM GMT
    AvadaKedavra saidall i see are quads. no hamstrings?

    yups--- where are the dead lifts? Deads, squats and lunges are basically what you want. Everything else is tinkering.
  • socalisurfer

    Posts: 68

    Dec 16, 2011 4:55 PM GMT
    Lostboy said
    AvadaKedavra saidall i see are quads. no hamstrings?

    yups--- where are the dead lifts? Deads, squats and lunges are basically what you want. Everything else is tinkering.


    Thanks for all your replies. I usually incorporate dead lifts when I work out my back. Should I move it to leg days? I was also thinking of throwing in lunges in there.
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    Dec 16, 2011 5:03 PM GMT
    I do deadlifts on back day too. Although Im no expert I think its fine as long as you do them at some point. Doing squats and deadlifts on the sane day seems really intense lol.

    My leg routine is short and sweet.


    4 sets squats (plus 1 warmup w just the bar) going up in weight each set.

    4 sets of barbell lunges (so brutal)

    3 sets leg press
    3 sets leg curls


    I think I'm hitting both quads and hams fairly evenly with this and by the end my legs are pretty much done just from this quick routine.

    This leaves me time for abs or cardio (swimming on leg day cuz running isn't happening after doing legs)

    Although I think I have a good handle on workouts, I'm by far not an expert and one if the smaller guys on realjock, so see what others have to say.
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    Dec 16, 2011 6:09 PM GMT
    for me lower body work out is as much butt as it is legs..

    I am currently in the process of changing my routine up.

    here it is as of now..

    leg press, 3 sets, up the weight, decrease the reps

    weighted lunge walk. 4 sets, up the weight, same on the reps

    kick back , 4 sets, same weights, same reps

    adductor , 3 sets, same weights, same reps

    abductor, 3 sets, up the weight, same reps , finish with a 3 set drop set

    leg extension, 3 set drop set

    leg curls, 3 set drop set.


    i have naturally large calves, so i do not do anything specific for them. as you can see 4 to 5 of them really can focus on my ass. after 5 years of hardcore running where i literally ran my ass off, i have needed this kind of dedication to rebuild it. it is definitely working or so i have been told.


    Socalisurfer, here is my advice that should be taken with a grain of salt.. i personally dont see the advantage of doing both squats and leg press. imo, those should be close to max out exercises and they are similar with what they work out. so to do them in the same workout would make one of them not as strong as it could be.. anyways, take it with a grain of salt.. and good luck, remember to always have fun icon_biggrin.gif