High Volume Leg Day Workout
This morning was one of my favorite workouts, a high volume leg day. I usually train legs with higher volume than upper body as a rule. I feel like the muscle tissue in your quads and hamstrings are better stimulated from more sets and reps. On that note I rarely go below 12 reps for any leg exercise and some sets can get into the 20’s.
Another goal I’ve had in my leg workouts lately is to give hamstrings adequate attention. Although compound exercises such as leg presses and squats work your hams your quads take on the majority of the work. What seems to work for me is hitting 3 exercises for hams, about 4-5 sets each in my leg workouts.
High Volume Quads and Hams Workout
Leg Press: 7 sets x 20-25 reps *
Seated Leg Curls: 5 sets x 12 reps
Leg Extensions: 5 sets x 12-15 reps
Machine Squats: 4 sets x 12 reps
Lying Leg Curls: 5 sets x 12 reps
Leg Extensions: 4 sets x 20 reps **
Standing Leg Curls (one-leg): 4 sets x 12-15 reps
Stationary Bike: 10 minutes/30 second high intensity intervals ***
* Leg Press – The first 10-12 reps were with feet at a regular width then another set was done immediately after with feet close together.
** Leg Extensions – This was a plate-loaded leg extension machine where as the first leg extensions used was pin/stack.
*** Cardio – I ended doing a HIIT style cardio session on the stationary bike. I did 30 seconds of low intensity (50-60 RPM) followed by 30 seconds of high intensity (90-100 RPM).
This high volume leg workout took about an hour and 15 minutes. The first exercise really wears you down because it’s basically a superset on a compound movement (leg press: regular width followed by close width). Despite the high reps I made sure I controlled the weight on the descent of each rep. There were times where when I got to the feet-close reps I pumped them out quickly. Another note on this exercise is I went up in weight each set until the 5th set then dropped some weight for the 6th set, and dropped again for the 7th.
The rest of the workout consisted of straight sets. For the most part my reps were all very strict and controlled. There were a few times where I would do a few controlled reps then immediately pump out some fast reps. Both methods give you a different type of pump, thus combining them you get the best of both.
At the last minute I decided to hit a quick high intensity interval session on the stationary bike to end my high volume leg workout. I usually hit the bike for 15-20 minutes anyway after leg day to help break up the lactic acid after a brutal leg workout. I felt like taking it to the next level with 30 second high intensity intervals each minute. Try this out on your next leg day!
Train with Passion,