SIMPLE & EFFECTIVE LEG DAY | Strength & Weight Training
Hey, besties!
Today, we'll be doing a complete leg day weight training workout at the gym focused on building strength. This workout will target our hamstrings, glutes, and quads and is perfect for those who are already fairly comfortable at the gym (intermediate-advanced).
Please see down below for the full written workout.
Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.
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OUTFIT:
- Oner Active Effortless (Medium)
Shop here: https://oner.shop/naomikong
- Gymshark Bandeau Sports Bra (Medium)
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COMPLETE LEG DAY WORKOUT:
- Full Body Foam Rolling | 10-15 minutes
- RDLs | 2x10-12 reps
1) Conventional Deadlifts:
- 1 Warm-Up Set of 6-8 reps at 50% of your working set weight
- 1 Warm-Up Set of 4-6 reps at 75% of your working set weight
- 4 Working Sets of 4 reps at 2 RIR
2) Leg Press | 4x8 reps at 1 RIR
3) Reverse Hack Squats | 4x8 reps at 1 RIR
4) Glute Drivers | 4x8 reps at 2 RIR
5) Treadmill | 30 minutes at 10-15% incline
If you're not sure how much weight to use, I always recommend starting with the lightest weight possible, and when you can comfortably perform 12-15 reps with proper form, then increase the weight.
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Foam Rolling/Lower Body Warm-Up: https://youtu.be/VSV2Sbe3M8A
How to Deadlift: https://youtu.be/vadTBs2JfNI
How to Leg Press: https://youtu.be/UYdx6ammdwU
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