Friday, April 21, 2023

Figuring out barbell leg routine

I am trying to figure out a routine for tomorrow where i can incorporate my barbell. It seems that some people do their squats and deadlifts on two separate days, but some people don't. It is very confusing lol. You also have back squats and front squats and i think that i would prefer to do front squats, for some reason having something on my back just irks me, and maybe it is also better since i don't have a squat rack yet. I might just do back squats on my normal gym leg days.

My ideal work-out program would be something like having 2 quad dominant days and 1-2 glute dominant days. I just don't really know how to incorporate that properly and the internet isn't very helpful either. I guess i shouldn't overthink it too much and i will learn along the way.

For tomorrow:

  • Front squats 3x12
  • Hip thrusts 4x15-20
  • Bulgarian split squats 3x12
  • Kneeling squat 4x12
  • Nordic curls 3x10

For Wednesday:
  • Warm-up (20 minutes)
  • Hip abductors 3x15
  • Leg press warm-up 3x15 (30kg)
  • At home:
  • Reverse Barbell Hack Squat 4x12
  • Romanian Deadlift 4x12
  • Hip thrusts 4x15-20

It's difficult to figure out what to do for Wednesday cause i still want to hit the gym, but i don't want to do the exact same stuff as i am doing on my other gym days and i don't want to go to the gym after my main lifts that i will do at home. Most people seem to do leg extensions and stuff after they lift, but i want to do that on my machine days. I just want to be able to squat properly and deadlift properly, so i can start using the smith machine at the gym, and then i can just plan my routines around that. Until then i am stuck with this, but i think my workouts look pretty good so far.

I just have to figure out arm/shoulder days, cause i want to incorporate that two times a week too to help with my lifting. I wish i could afford the personal trainers at my gym, but maybe that is something for the future.

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