Short biweekly leg routine

[Frenchie]

Hello everyone,

A jaw in pieces forced me to take two months off the gym and one month on liquid food only.
Long story short I dropped from my best condition at 100kg to 92kg. My motivation went garbage and I have been training with no real rythme for the last 3-4 months.
Result: My legs look like toothpicks.

I want to train legs twice a week but in short workouts (I never could handle long leg workouts somehow).
So my first question: should I focus on harmstrings on one and quads on the other, or should I just do twice similar workouts ?

I was thinking something like this :

• For pump : Superset leg curls / leg extensions - 3x15-20reps
• Ass to the ground squats - 4x4-6reps
• Straight leg deadlifts - 3x12reps
• Some quad isolation exercise - 3x12reps

What do you think ?
I don't know any good quad isolation exercise except leg extensions. And I never had great feeling with lunges. Any suggestion ?

I'd appreciate your input !
Thanks a lot

 

[CJ]

Another option for bii weekly legs is have one day quad ficus, and the other posterior focus, but still hit the secondary muscle a little.

Day 1
Squats
Leg presses
Leg curls
Calves

Day 2
Deadlifts
Rdls
Leg extensions
Calves

Or something along those lines

 

[PillarofBalance]

2 to 3 leg workouts per week will catch you up quick. I wouldn't focus on one muscle over others. Just demolish them.

Something like:

Day 1
Heavy squat 3 x 7 @8
Front squat 4 x 10 @7
Romanian dead with dumbbells 4 x 15 @7
Straight knee calf raises 4 x 8 @10

Day 2
Split squat 10 x 10 @7
Box squat 3 x 10 @7
Bent knee calf raise 4 x 15 @7

Day 3 (recovery)
Goblet squat 3 x 10 @6
Single leg RDL 3 x 10 @6
Step up 4 x 10 @6

So basically intensity drops as the week goes on.

 

[Viduus]

I’d do intense leg days every 4 days. Usually two days after a heavy leg day is the worst. One extra day then pound them again until you’re used to leg recovery.

I usually go in this order (though I giant set a lot) and I pick one or more from each category depending on the length of time I feel like being at the gym.

Squats/leg Press
Leg extension/hack squat/ sissy squats
standing/laying leg curls
calves


For whatever reason I treat deadlifts and RDLs differently.

 

[Frenchie]

2 to 3 leg workouts per week will catch you up quick. I wouldn't focus on one muscle over others. Just demolish them.

Something like:

Day 1
Heavy squat 3 x 7 @8
Front squat 4 x 10 @7
Romanian dead with dumbbells 4 x 15 @7
Straight knee calf raises 4 x 8 @10

Day 2
Split squat 10 x 10 @7
Box squat 3 x 10 @7
Bent knee calf raise 4 x 15 @7

Day 3 (recovery)
Goblet squat 3 x 10 @6
Single leg RDL 3 x 10 @6
Step up 4 x 10 @6

So basically intensity drops as the week goes on.

I really like that. I'll try it once I am back from vacation.
Never did Goblet squats though.

Thanks everyone for your advice !

 

[Frenchie]

Doing giant sets is impossible for me, I can't handle it ��
And I prefer to work the whole leg than splitting workout per muscle.

 

[snake]

Squat... it's all you need. 4 sets of 8. Increase weight about 5-10% for the first 3 sets and then drop down to your first weight to empty the tank.


Sorry if that's not complicated or I don't offer more but it's that simple.


Forgot to add this: you can do that once a week. No reason for 2-3x/wk.

 

[HollyWoodCole]

I run two leg days per week, I have an intense day and an easier day.

This has served me well in catching up my legs over years of neglecting them.

 

[Frenchie]

Well actually I tried doing legs once per week, starting with squats (usually 4x5 or 6 reps) but where my legs really exploded is when I started doing it twice a week... But that requires waaaay to much motivation ��
I think I'll do as proposed, a heavier workout and two lighter, each two days apart.