Leg day and compound exercise advise needed.

Mahogany Gaspipe

Hi all,

I'm currently following a programme that has me doing a

• Chest day
• Shoulders and back day
• Bicep and tricep day

I've been broadly following this template for the last 4-5 months with great results, my goals are muscle mass gains and strength. I may workout everyday of the week or sometimes five to six days of the week. I also do a 12 minutes HITT workout for cardio/fat burning, either first thing in the morning or maybe after my weight training.

However the glaring embarrassment is the absence of dead lift/squats and no leg day!

I'm just looking for some pointers as how best to integrate dead-lifts and squats into my routine.
Could I create a leg day workout that sees me do these two exercises on that particular day without the need of me changing what I do on Chest/Shoulders and back/Arms days.

Secondly, I have my own modest home set up. Any links to a leg workout that can be done at home would be most appreciated too!

Blacktie.

Mahogany Gaspipe wrote: »

Hi all,
However the glaring embarrassment is the absence of dead lift/squats and no leg day!

I'm just looking for some pointers as how best to integrate dead-lifts and squats into my routine.
Could I create a leg day workout that sees me do these two exercises on that particular day without the need of me changing what I do on Chest/Shoulders and back/Arms days.

Secondly, I have my own modest home set up. Any links to a leg workout that can be done at home would be most appreciated too!

If you're going to do a split have a leg day. Include squats. Deadlift goes on back day. Home workouts depends on what equipment you have available.

Alf Veedersane

Also, I would suggest basing a program on the compounds rather than trying to integrate them into the existing program.

What equipment do you have at home?

Mahogany Gaspipe

Thanks for the response guys.

Equipment wise I have a decent and wide range of 1" (diameter hole) cast iron plates for my barbell and dumbells. I have the stock york bench and a second dumbell bench with preacher attachment.
I also have a marcy pull-up and dip station. I'm knocking out weighted (3x8@10kg) pull-ups on my shoulder back day.

I plan on modifying the pull-up station as a squat rack. It will be limited in what weight it can handle, but it will facilitate a good starting point.

From reading this forum I know that many many people suggest to built your workout around the compound exorcises. I suppose the fact that after 4 months of more isolated exorcise and seeing really good aesthetic gain, my ego is clouding my judgement!

Alf Veedersane

When you get your squat rack sorted, you could try back squats, front squats, lunges, Bulgarian split squats, Romanian/stiff-leg deadlifts, calf raises.