The Leo Alves Podcast

Beginner’s Guide to Leg Day Workouts

Episode Summary

This beginner's guide will help you optimise your leg workouts.

Episode Notes

In this solo episode, I walk you through the fundamentals for programming leg days for beginners. From essential exercises and warm-up routines to progressive overload and proper nutrition, this episode is your go-to guide for building stronger legs. Whether you're new to working out or looking to refine your leg day approach, there's plenty of advice waiting for you.

 

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Leg Day for Beginners A:

Warm-up:

90/90 Switches

Ankle Dorsiflexion

Frog Pose

 

Main Session:

Goblet Squat

Static Lunges

Glute Bridges

Lying Hamstring Curl

Single-Leg Seated Hamstring Curl Machine

 

Leg Day for Beginners B:

Warm-up:

90/90 Switches

Supine Hamstring Stretch

Frog Pose

 

Main Session:

Dumbbell Romanian Deadlift

Reverse Lunges

Hip-Thrusts

Leg Press

Lying Hamstring Curl

 

Timestamps:

01:15 Why Leg Day is Important

03:43 Preparing for Leg Workouts

04:40 Warm-Up Essentials for Leg Day

06:30 Essential Leg Exercises

09:55 Training Volume and Workout Frequency

13:20 Progressive Overload and Its Role

16:19 Monitoring Progress for Results

17:31 Rest and Recovery After Leg Day

18:45 Nutrition for Leg Growth: Calories and Protein

21:15 Step-by-Step Beginner Leg Workouts

24:40 When to Progress to Intermediate Workouts

25:30 Common Mistakes to Avoid

26:42 Conclusion and Wrap-Up