Intermediate Leg Workout
This is a complete intermediate bodybuilding workout for gaining muscle and getting stronger, all you need is a used set of dumbbells and your carpeted floor. My intermediate home workout plan is a 3 day split, meaning that it takes three workouts to exercise the entire body. My intermediate home workout consists of a four day repeating cycle: a push workout, a pull workout, a leg workout (this one), and a rest day. This workout will take you about 60 minutes to complete.
Bodypart | Exercise | Number sets | Number reps | |
abs | rotisserie core workout | 2 revolutions | n/a | |
legs | lunges | 3 sets, 1-2min rest between | 6-12 each leg | |
legs | SDL | 3 sets, 1-2min rest between | 6-12 | |
legs | calf raises | 3 sets, 1-2min rest between | 6-12 | |
legs | goblet chair squats | 3 sets, 1-2min rest between | 6-12 | |
Weights: 60 minutes & Cardio: 20 minutes – jog, brisk walk or bike |
Hi Scooby, is this the same workout plan that is returned as a result on the custom workout plan calculator? I noticed some of the workouts are different, for example on the legs/shoulder day you don’t do core on the calculator version. Second, I don’t understand your wording on the calculator version when you describe the order in which to do the workouts. Is each exercise done 4 times before moving on to the next exercise, or do I do one set of one exercise, one set of the next one, etc until the last exercise, then repeat the entire circuit 4 times?
Hey Scooby, I have a question about this workout.
I do a lot of Kung Fu so have pretty strong legs anyway, but I recently decided it was about time I started properly working them with weights. The problem is my legs are so much stronger than my hands/arms/back that I can’t lift enough weight to get to a point where I can only do 6-12 reps before my legs are tired. Last time I tried this work out I ended up doing about 35 reps of SDL’s and I had to stop because my grip was giving out, not my legs. When I tried to go a few kg heavier I just couldn’t get a decent grip and lift it though.
Beyond just doing high rep workouts or going to the gym, what can I do?
HI scooby, I’ve just start working out to get a little sweat out of my body and i have a question on calves, is there anyway to slimmer down your leg calves ? my mom has a big calves like me (probably genetic), and my body size is a mid slim teen that really irritates me that whenever i put on my jeans and those calves are getting in the way ! could really use some advice thought .. thanks !
A suggestion for people with knee problems that prevent them from enduring the force a forward lunge produces – split squats. They are my go-to exercise for an incredible quad pump after a heavier exercise, like a squat or press. Essentially, go to the position in your second photo above and pump up and down.
id do the lunges then the squats then sldl then calfs. why do lunges then wait 3 exercises till u hit quads again?
Hi scooby… i got fast question… im using ur intermediate workout plan for 2 months already… what exercises should i change and what should i keep doing… i know i need something else to not make my muscle get used to it…. its also question to other ppl …. thx for all attention and answers ;) p.s sry for my english ;)
which weights do you use scooby?
Not fitness related: Scooby, you recommend reading one book a week. I assume you can read pretty fast. What is your WPM – words per minute? I just finished reading The Speed Reading Book by Tony Buzan – it was really interesting ;)
Thanks for you answer.
As usual you balance out all the leg excersises and add cardio. Brilliant. One more for the excersise wall. Cheers from the UK!
… or I balance out the cardio with weight workouts :)
I think we talk at cross purposes here. But what I mean is that you leave enough stamina in the legs to do a run after the initial weights! ;) Brilliant both ways.
Brilliant as usual you seem to combine all the great elements of a well balanced part of the body. With added cardio of course! Well done.
>”What would Scooby-do” sticker near the hat collection
Nice.
That sticker came from a dear friend :)
Thanks, i was waiting to watch this one!