Leg day and compound exercise advise needed.

Mahogany Gaspipe · 20-05-2014 05:23PM #1

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. · 21-05-2014 07:38AM

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 · 21-05-2014 08:02AM

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 · 21-05-2014 08:35AM

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 · 21-05-2014 08:51AM

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

Leg day and compound exercise advise needed.

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