INTERMEDIATE TORSO / LEG ROUTINE
INTERMEDIATE TORSO / LEG ROUTINE
The most popular routine on my website, hands down. I have received hundreds of comments, messages and testimonials of its effectiveness, so if you are stuck and want to see results, commit to it for a few months and be amazed at the progress you make.
BEFORE YOU START
- First: To say that this Torso / Leg routine was made in its day for my personal goals, which was to improve my shoulder and arm. So it's laid out to target those muscle groups. However, at the end I explain how to configure it to adapt it to your needs.
- Second: This routine IS NOT FOR BEGINNERS. IT IS FOR INTERMEDIATE. If you are starting I recommend that you start with the fullbody routine
- Third: It is customizable according to the priorities of each one, as I have already mentioned in the first point.
- Fourth: This routine is based on an undulating pattern, in which Force and Hypertrophy alternate.
- Fifth: It is VERY RECOMMENDED to keep track of this routine and know the numbers that we have to reach, and not go to the gym and throw a random weight without knowing if we are progressing properly. This is especially important for the issue of downloads, which we will see later.
THE ROUTINE
And with that said, let's move on to the routine itself.
| MONDAY: TORSO HYPERTROPHY | ||
| Military Press | 3-5 sets | 6-10 reps |
| Chin-ups | 3-5 sets | 6-10 reps |
| Incline Press | 2-3 sets | 8-12 reps |
| Seated Row | 2-3 sets | 8-12 reps |
| Facepulls | 2-3 sets | 10-15 reps |
| Biceps exercise | 2-3 sets | 10-15 reps |
| Triceps Exercise | 2-3 sets | 10-15 reps |
In the biceps and triceps exercises you can choose to personal preference.
| TUESDAY: LEG FORCE | ||
| Deep squat | 3-5 sets | 3-5 reps |
| Dead weight | 2-3 sets | 3-5 reps |
| Femoral Curl | 2-3 sets | 6-10 reps |
| Calf Exercise | 5 series | 6-10 reps |
| THURSDAY: TORSO FORCE | ||
| Military Press | 3-5 sets | 3-5 reps |
| Chin-ups | 3-5 sets | 3-5 reps |
| Press bench | 2-3 sets | 6-10 reps |
| Trapezius shrink | 5 series | 6-10 reps |
| Facepulls | 3 series | 6-10 reps |
| FRIDAY: LEG HYPERTROPHY | ||
| Deep squat | 3-5 sets | 8-12 reps |
| Deadlift Legs Stretched | 3-5 sets | 8-12 reps |
| Quadriceps Press | 2-3 sets | 10-15 reps |
| Femoral Curl | 2-3 sets | 10-15 reps |
| Two Calf Exercises | 3-5 sets | 8-12 reps |
The calf exercises I recommend that they be one with the legs straight and the other with the legs bent.
| SATURDAY: EXTRA OPTIONAL DAY (WE FOCUS ON THE PARTS WE WANT TO CRUSH) | ||
| Military Press | 2-3 sets | 8-12 reps |
| Side Raises | 2-4 sets | 10-12 reps |
| Facepulls | 2-3 sets | 12-15 reps |
| Biceps exercise | 2-3 sets | 10-12 reps |
| Triceps Exercise | 2-3 sets | 10-12 reps |
NOTES AND NOTES
WEIGHT PROGRESSION
It follows a very simple progression. If an exercise says 3-5 sets of 3-5 reps, the exercise will be done with a weight that we can do 3 x 3. We will progress until we can do 3 × 5. Then we will add a series (without raising the weight) and we will do the exercise until we can do 4 × 5. We go up one more series without moving the weight until we can do 5 × 5. At that moment, we put the weight up and go back to 3 × 3 and we progress again to 3 × 5, 4 × 5, 5 × 5 ……
For a more detailed explanation you have this article .
DOWNLOAD
This routine is intense, and the downloads are worth planning. Every 5-7 weeks a download is advisable, reducing the weight by 30% and the series by 30% as well. That is, if you did 5 sets of an exercise with 100 kg, you will do 3 sets with 70 kg. By resuming the normal routine, you will not continue where you left off, but in a session prior to the last one before the download. If you see that you need more frequent downloads, you will do them.
PRIORITIZE MUSCLES
As I have already said, this routine was configured for my needs, but it can be adapted to anyone. If your weak point is the back, we will always start with the back, and on Saturday we will add a back exercise or two, depending on the case. If the priority is the leg, we will start the routine with Lower, so on Saturday we can dedicate it to the leg without splicing two days of Lower, etc….
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