Want stronger legs? Here is a lower routine. Three days a week. 4 Weeks.
This routine sprouted due to a shoulder injury that convinced me I’d get fat if I didn’t move (I love food. I sit all day at a computer.) All movements where my left arm moved away from my center or was overhead hurt. So I decided to take advantage of recovery time on my upper body to destroy my lower body.
I wanted a variety of load, explosiveness, and cardio. Most importantly, the workouts needed to work in a way that allowed enough recovery for the next. It’s probably not a prefect routine. But it’s simple. I love simple.
Workout A
Warm up, don’t be stupid. Skip, jump, butt kickers, the boring stuff.
- Barbell Back Squats x7 — Work to heavy, then drop and end in high rep range, low weight.
2. DB Walking Lunges x4
3. Glute-ham Raises x4
4. Weighted Side Lunges x4
5. Weighted Calf Raises x4
6. 2 min Body Weight Squats — As many as possible in 2 min.
7. 15 Min Assault Bike — If you still got gas, get in your cardio.
B Workout
Warm up: 10 Jump from knees to feet + vertical jump — 4 rounds
Sumo Deadlift x7 — Work to heavy, then drop and end in a rep range you can control.
Front Foot Elevated DB Split Squat x4 — Slow.
DB Step Back Lunges x4
Conditioning: Alternate 30 Box Jumps and 30 Sit Ups—Complete 3 Rounds
C Workout
Warm Up: Pistol Squats x4
Front Squats x5
Kettlebell Romanian Deadlift x4
Barbell Step Up x4
Glute-ham raises x4
Calves x4
Farmers Carry Medly — 50 Yard, drop set 80,60,40.
15min Assault Bike — If you still got gas, get in your cardio.
Frequency
4 weeks
Monday — A workout
Tuesday — Rest or do something not leg related.
Wednesday — B Workout
Thursday — Rest
Friday — C Workout
Saturday/Sunday — Don’t drink too much beer.
