Leg day. For those that actually train legs, it's the subject of a million memes and Instagram posts.
Can't walk. Yesterday was leg day. #legdayproblems
I nearly puked during squats. #dropitlikeasquat
I love leg day. No wait, I hate leg day. Yes, it's a complicated, dysfunctional relationship. We are currently seeking counseling to resolve this conundrum. I'll let you know how things turn out.
Related - 20 Rep Squat Routine for Fast Mass
In all seriousness, leg day workouts can be bland. Uninspired. We tend to love new, complicated, and challenging upper body workouts but use the same old, same old approach when attacking quads and hamstrings.
This workout is different. It will attack your lower body with supersets. After each set of squats or Romanian deadlifts, you will immediately perform a secondary bodyweight exercise.
Squat Workout Details
You can perform this squat workout as a one-off, using it when you need a change of pace, or over the course of an 8-12 week period. I would suggest before committing to a program like this for the long haul, you at least try it once first.
After you give this program a go, let me know what you think about it in the comments section below.
Rest. Make sure to rest about two to three minutes after each superset pairing. This will allow you to attack compound movements with the most focus and quality exercise form.
Squats. For the working sets, start with 50% of your one rep max. When you feel comfortable, add 5 or 10 pounds to the bar.
Romanian Deadlifts. Use straps if needed. The point here is to work your hamstrings, not your grip. If grip is an issues, perform grip work at some point in time during a given training week.
Start with a reasonable weight. Make sure to keep your lower back tight. Never descend to the point where your lower back wants to round. As you lower the weight, drive your hips slowly back and feel a quality hamstring stretch.
Box Jumps. Pick a height that is challenging, but that won't be so high that you'll miss when fatigued.
Step-Ups. A height of 12 to 18 inches should be perfect here for most people.
Goblet Squats. These are performed with a moderate dumbbell. Pick a weight that will allow you to survive this superset pairing.
Standing Long Jumps. With your feet together, jump forward as far as possible. Perform 10 repetitions with as little rest as possible between jumps.
No-Jump Burpees. Instead up jumping at the end of each burpee, simply stand.
|Quads and Hamstrings|
|Squats (Supersetted with...)||6||10|
|Set 1 - Bodyweight Lunges (10 reps each leg)||1||10|
|Set 2 - Box Jumps||1||10|
|Set 3 - Step-Ups (25 reps each leg)||1||25|
|Set 4 - Sissy Squat||1||10|
|Set 5 - Goblet Squats||1||10|
|Set 6 - Standing Long Jumps||1||10|
|Dumbbell Romanian Deadlifts (Supersetted with...)||4||10|
|Set 1 - Wide Stance Goblet Squats||1||10|
|Set 2 - Reverse Bodyweight Lunges (10 reps each leg)||1||10|
|Set 3 - No-Jump Burpees||1||20|
|Set 4 - Wall Sit (For max time)||1|
|Leg Extensions (30 Seconds Rest Between Sets)||6||10|
|Leg Curls (30 Seconds Rest Between Sets)||4||15|