101 Days of Summer Workouts: Complete Leg Day Routine

Starting a new workout program can be intimidating, but having a structured plan makes all the difference. In this comprehensive guide, we'll walk through a complete leg day routine that's perfect for building strength and muscle throughout the summer months.

The Complete Leg Day Blueprint

This leg workout follows a proven blueprint for muscle development that hits all the major muscle groups in your lower body. By incorporating a variety of exercises and rep ranges, you'll stimulate maximum muscle growth while preventing plateaus.

Leg Extensions

Start your workout with leg extensions to pre-exhaust the quadriceps and warm up the knees:

• 3 warm-up sets of 12 reps
• 3 working sets of 8-10 reps (increasing weight with each set)

Focus on a controlled movement, squeezing at the top of each extension to maximize quad activation. Keep your back against the pad throughout the movement.

Leg Curls

Next, target your hamstrings with leg curls:

• 2 warm-up sets of 10-12 reps
• 3 working sets of 8-10 reps (increasing weight with each set)

Maintain proper form by avoiding lifting your hips off the bench. Squeeze your hamstrings at the peak of each contraction for best results.

Barbell Squats

The cornerstone of any leg workout, barbell squats target multiple muscle groups simultaneously:

• 1 warm-up set of 8 reps (lighter weight)
• 3-4 working sets of 6-8 reps

Focus on proper depth, keeping your chest up and core tight throughout the movement. Drive through your heels on the ascent.

Hack Squats

Hack squats offer a different angle to target your quads:

• 4 sets of 8-10 reps, alternating facing forward and facing away

This variation helps target different aspects of your quadriceps while maintaining a fixed movement path for safety.

Calf Raises

Don't neglect your calves! Standing calf raises are effective for building calf strength and size:

• 3 sets of 10 reps

Rise onto the balls of your feet as high as possible, hold briefly at the top, then lower under control. For best results, ensure a full stretch at the bottom of each rep.

Walking Lunges

Finish your leg workout with walking lunges to completely fatigue your legs:

• 3 burnout sets of 10 reps per leg

Start with lighter dumbbells and increase weight as you progress. Take full steps forward, keeping your front knee aligned with your ankle as you lower your body.

Proper Stretching

After completing your workout, dedicate at least 5-10 minutes to stretching your leg muscles:

• Hamstring stretches
• Quad stretches
• Calf stretches
• Hip flexor stretches

Proper stretching helps reduce muscle soreness and maintains flexibility, which is crucial for long-term progress.

The Importance of Consistency

For the best results, aim to train legs 1-2 times per week. This consistent approach allows for proper recovery while stimulating muscle growth. Following a structured program like this one throughout the summer months will lead to noticeable improvements in leg strength and development.

Nutrition and Recovery

Remember that muscle growth occurs during recovery, not during the workout itself. To maximize your results:

• Consume adequate protein (0.7-1g per pound of bodyweight)
• Stay hydrated before, during, and after workouts
• Get 7-9 hours of quality sleep
• Consider supplementation if your diet is lacking

By combining this leg workout with proper nutrition and recovery strategies, you'll be well on your way to stronger, more developed legs by the end of summer.