Leg Day Every Day
Don’t be that guy
With this 5-day split, you will challenge your largest muscle groups in your legs every time you step in the gym. Instead of training 40% of your body weight once per week, give your glutes, quads, hams, and calves the time and attention they deserve.
Copy to your Google Drive:
Google Sheets:
Printable: Printable sheets
Track your progress on your phone with the Google Sheet or print out a copy and write in your weights and reps each day.
If you prefer to track your workouts another way, you can copy the workout below.
Cut-and-paste workout:
Day ONE: Strength training
1 mi jog
Machine leg press 5 sets of 5 reps
Full ROM lateral/rear/front raises 3 sets
Machine shoulder press - 25 fatigued reps
Romanian split squat - DB drops
Assisted pull-ups - max every time
Machine ab crunches - 20 effective reps
Hex bar deadlift (or suitcase DB)
Cable straight-arm lat pull-downs
1 mi jog
Stretch - lunge stretch, overhead lat stretch, behind the back shoulder stretch
Day TWO: Powerlifting
10 min step mill
Sled push/pull at least 5 rounds until it burns
Box jumps - 3 sets of 10
Glute kickbacks - focus on the negative, 4 sets 10-15
Machine calf raises - 4 sets of 10 each leg, push up with both feet, lower slowly with one
Single-arm Bicep curls - pre-fatigue then 4 sets of around 10 assisting up with your off-hand to do negatives
Single arm rope Tricep extensions - same as biceps, pre-fatigue, then 4 sets of 10 with assisted concentric and slow eccentric
DB one-leg RDLs - focus on form, because these take balance and concentration, do 4 sets of 5 or more, depending on how comfortable you are with the lift
Assisted Chin-ups - adjust the weight through 4 sets to get about 10 reps
10 min step mill
Stretch - squat groin stretch, glute stretch, hamstring stretch, tricep stretch
Day THREE: High rep-endurance
Rowing 2000 meters
Pushups - to failure x4 rounds, elevate hands or feet to make easier/harder
Inverted row - try to match the same number of push-ups every round
Seated chest press drop set - max reps every set, drop the weight and repeat
Seated row drop set - same as chest press
Leg extensions - 4 sets of 1.5 reps
Leg curls - 4 sets of 1.5 reps
Flys - 1.5 reps, 15-20 reps x 3 sets
Reverse flys - 1.5 reps, 15-20 reps x 3 sets
Rowing 2000 meters
Stretch - down-dog stretch, quad stretch, chest stretch, calf stretch
If you are unfamiliar with any of the exercises, or want to know more about the workout, see below.
Trev’s Off-Season Training
At https://characterbasketball.net/ we love all sports and can adapt our workouts to fit any training need at any fitness level. This workout is designed to challenge every aspect of your fitness to prepare you for soccer (or track, or any sport that requires…
Speed, Agility, Flexibility, and Durability.
There are 3 workouts per round:
During the first round of 3 workouts, you will focus on…Strength using mostly mid-low rep sets of heavy weights that you can only lift 5-8 times per set. If you don’t know how much weight you need, experiment and write down your weights and reps until you find that strength-training zone.
During your second round, you will improve your…Power by employing plyometric exercises and focusing on the negative, or eccentric, phase of each lift. This means powerfully exploding when contracting the muscle and slowly lowering the weight during the lengthening phase of each lift.
In the third round, you will feel the burn and practice…Endurance with set of relative high reps (20+) and creative one and a half (1.5) reps including a half-rep for each full repetition you complete.
Within each round, each of the 3 individual workouts will focus on a different set of muscles each day, adding up to a full body workout. You can complete the 3 workouts at any pace, meaning you can do one round per week, or just start the next round when you are ready.
The most important aspect of any workout is INTENSITY. It is important to challenge yourself every day, and you can do this better by tracking the weight, repetitions, and sets for every workout. These workouts are guidelines and you are welcome to write in extra lifts and sets, or cut back on the recommended amount any time.
If you are every unfamiliar with an exercise or lift, you are welcome to look them up on https://www.muscleandstrength.com/exercises.
