Extreme Leg Workout with High Reps
I’ve been training legs on Wednesdays for several years now. One of the reasons is it makes sense to give your upper body a break mid-week. The only downfall is a lotta folks at my gym train legs on Wednesdays but we all manage to work around one another.
This morning’s leg workout is definitely worthy of a post. I kept the reps high, never dropping below 15. I even went up to 30 reps on a few sets as you’ll see in the workout details below. I also performed multiple sets making this a high volume leg workout.
High Rep/High Volume Leg Workout
Leg Extensions: 5 sets x 25 reps
Leg Press: 5 sets x 30, 30, 30, 25, 20 reps
Hack Squats: 5 sets x 15 reps
Lying Leg Curls (single-leg): 5 sets x 15 reps
Seated Leg Curls: 5 sets x 15 reps
Leg Extension (single-leg): 5 sets x 15 reps
Squats: 2 sets x 20 reps
Seated Calve Raises: 5 sets x 20 reps
There’s 2 concepts that I’m a firm believer in when it comes to leg training: high volume and high reps. I used to train legs like I do upper body. But since I’ve started caring less about the weight and more about getting higher reps and more volume, I’ve seen tremendous muscle growth in my quads and hamstrings over the past few years.
I want to go over a few specifics in this morning’s high volume, high rep leg workout. For leg press, I went up a plate on each side for each set. My goal was 30 reps but to never drop below 20 reps. Of course as I moved up in weight, 30 reps were not happening. But the overall goal was accomplished and I ended up with a total of 135 reps for leg press.
All other leg exercises were straight sets and I kept the rest times somewhat short between sets. My last exercise was squats, which I know seems backwards. I rarely squat anymore due my lower back issues. So when I do, I go light. And I also like doing these last so that I get a better pump since my legs are already burning by this point. I hit some calves after training quads and hams. And there was no need for cardio today with all of these reps.
Train with Passion,