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Beginner
Leg Routine - Legs Workout Program
By John Paul Catanzaro
Ladies, need some help training those legs?
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Those just starting to weight train are considered beginners.
Initially, lower loads (intensity) with higher repetitions
(volume) can be used on a frequent basis. Here’s an
excellent leg workout for a beginner (i.e. less than a year
of training experience.) It should be performed three times
a week (e.g. Monday, Wednesday, Friday or Tuesday, Thursday,
Saturday) for a month.
A) Back Squat (heels elevated)
B) Dumbbell Deadlift
C) Supine Hip Extension
D) Seated Calf Raise
Do 2 sets of 15-20 reps for each exercise. Maintain a moderate
tempo throughout with a pause at the top and bottom of all
movements. Keep the rest interval as low as possible between
sets (no more than 2 minutes.), and most important …
have fun!
Intermediate Leg Workout Routine
With a good year of training under your belt, you should
use higher loads with less repetitions and train the legs
only twice a week (they’ll need greater recovery due
to the intensity increase.) Below is a 4-month progression
for intermediates.
Routine #1
A) Side Step-Ups
B) Split Squat with Front Foot Raised
C) Wide-Stance Db Deadlift (1 db)
D) Supine two-Legged Bridge on Swiss Ball
E) Seated Calf Raise
- 2-3 sets
- 12-15 reps
- moderate tempo
- 60 sec. rest interval
Routine #2
A) Db Deadlift (2 db’s)
B) Seated Good Morning
C) Reverse Hypers
D) Standing Calf Raise - 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval
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Routine #3
A) Forward Step-Ups
B) Split Squat
C1) Hack Squat
C2) Supine Bridge + Leg Curl
D1) Seated Calf Raise
D2) Dorsiflexion on Leg Curl Machine
- 2-3 sets
- 12-15 reps
- moderate tempo
- 60 sec. rest interval
Routine #4
A) Back Squat
B) Romanian Deadlift
C) Reverse Hypers with Db Between Feet
D) Standing 1-Leg Calf Raise
- 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval
What? No leg extension or leg press? That’s right,
but there are plenty of squats and deadlifts for you to
enjoy! Also, notice how the parameters change every routine.
Research indicates that greater progress is made when volume
and intensity are manipulated in an undulating fashion (i.e.
alternating or wave-like manner) rather than the typical
linear approach. This time perform each workout only twice
a week for a month (e.g. every Monday and Thursday, or Tuesday
and Friday).
Incidentally, all the routines listed above require no
machines whatsoever. All you need is a simple barbell set,
some dumbbells, a good (anti-burst) Swiss ball, and a mat.
That’s it – you can do everything in the comfort
of your own home even all the calf raise variations. Although
meant for intermediates, you should receive some very advanced
results from this progression. Good luck!
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About the Author
John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified
kinesiologist and professional fitness and lifestyle consultant
with a specialized honours Bachelor of Science degree in
Kinesiology and Health Science. He owns and operates a private
gym in Toronto, Ontario providing training and nutritional
consulting services. For additional information, visit his
websites at BodyEssence.ca and StrengthWarmUp.com or call 416-292-4356.
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