Leg day routine (2 days)

I wrote out a little plan based on the Willy work-out from my previous post + one of my first posts. I think it will be a lot, and especially in the beginning i will probably die. I might adjust some things here and there, but ultimately this is what i want to work towards. I will start with low weights again and then see how high i can work myself up. Especially doing squats again after having not done them for a while always effs me up lol. So definitely doing a lot of stretching of the adductors etc. is gonna be important. My idea is just to do a workout at home > go to the gym > do workout at home > stretch. That is gonna be it. I hope at one point to be able to do some of these exercises in the gym. Except for RDLs, i will probably always do those at home. 

I then at one point also need to figure out an upper body day and when i want to do that, cause i can feel my upper body becoming weaker. I think i want to figure out a program that mainly focuses on my back and my LATS with a little bit of light bicep work. I did a 1 day a week upper body routine before that served me decently well (the one my personal trainer gave me). I feel like my muscles grew pretty fast especially for only doing it once a week. So i think i can just keep doing that, but then with more of a focus on back/lats. 

Monday/Tuesday (2-3 minutes rest)

Squats

• 6 sets (10-12 reps)

Bulgarian split squat (4 secs down | 1 sec up | deep strokes)

• 3 sets (10 reps)

Seated leg curls (Pyramid up weight | Pyramid down reps)

• Set 1 (15-20 reps)
• Set 2 (12-15 reps)
• Set 3 (10-12 reps)
• Set 4 (8-10 reps)

Leg press

• 3 sets (10-12 reps)

Leg extensions (control weight |  hold 1 sec up)

• Set 1 (15-20 reps)
• Set 2 (12-15 reps)
• Set 3 (10-12 reps)
• Happy ending (25 reps | if failure: get up, shake legs, go until finished)

Hipthrusts (heavy controlled tempo - hold at top and squeeze glutes)

• 3 sets (8-12 reps)
• Optional: Heavy 5–8 reps

Thursday/Friday (2-3 minutes rest)

Romanian Deadlift (Pyramid up weight | Pyramid down reps)

• Set 1 (15-20 reps)
• Set 2 (12-15 reps)
• Set 3 (10-12 reps)
• Set 4 (8-10 reps)

Adductor (moderate weight, full ROM, stretch and squeeze)

• 3-4 sets (12-15 reps)
  

Leg press

• 6 sets (10-12 reps)

Abductor

• 3-4 sets (12-15 reps)

Leg extensions (Pyramid up weight | Pyramid down reps)

• Set 1 (12-15 reps)
• Set 2 (12-15 reps)
• Set 3 (8-10 reps)
• Set 4 (8-10 reps)

Reverse dumbbell lunges (4 secs down | 1 sec up | deep strokes)

• 2 sets (10-12 reps)

What it would look like probably the first day i start:

Day 1

• Stretch 10-20 minutes
• Squats 1x15 (warmup bar) 3x12 (10kg)
• Bulgarian split squat 3x10 (7.5kg)
• Leg curls 1x15>12>10>8 (27.5>30>32.5>35kg)
• Leg press 3x12 (70kg)
• Leg extension 1x12>10>8 (40kg) 1x25 (myo)
• Hip thrusts 3x12 (20kg)

Day 2

• Stretch 10-20 minutes
• RDL 1x20>15>12>10 (12>14>16>18kg)
• Adductor 4x12 (45kg)
• Leg press 6x12 (1x60>4x70kg>1x80kg)
• Abductor 4x12 (40/45kg)
• Leg extension 1x12>10>8>8 (35>40>45>50) 
• Reverse dumbbell lunges 2x12 (7.5kg)