Legs
Squat pyramid:
-20-25 reps starting weight
-15-20 reps starting weight + 10lbs
-12-15 reps starting weight + 15lbs
-10-12 reps starting weight + 25lbs
-12-15 reps starting weight + 15lbs
-15-20 reps starting weight + 10lbs
-20-25 reps starting weight
-3 sets leg press (lighter weight)
-3 sets leg extensions (lighter weight)
-3 sets single leg dumbbell deadlifts (lighter weight)
*For the squat pyramid, I used the barbell & continued adding weight to it
*For a more beginner version, you may want to begin with your body weight for the “starting weight” and progress by holding onto dumbbells or kettlebells
*The squat pyramid is challenging if you push yourself with weight, so take an adequate amount of rest between sets
TIP OF THE DAY: On heavy leg days, a spotter is a great option to ensure you’re keeping proper form & can handle the challenge of using heavier weight. It is SO important that your spotter understands the proper form of the exercise, is strong enough to assist you, and is someone you can trust. I use my boyfriend, who I know I can always count on – he pushes me, but also knows when to step in & assist me.
Hi Lauren, I am just getting into weight training and actually learning what different exercises are. When you do your squats with the barbell how much weight on average are you squatting with? Right now , I have been doing just 25lb barbells but I am not sure if I should actually be doing more? (I can do a leg press of 150lbs 3×12 when really challenging myself).
Hi there,
I never like to share weight, reps, sets, because it really is very individualized. I have a youtube video on my channel (FitnessBarbieALRI) that explains more about that! Still, I always recommend going for "feeling," so try to focus less on the weight you're using & more on getting in good reps with good forms to ensure you're really working your muscles. Also, when I mention I do "barbell squats," I use a squat rack (45lb barbell & add plates for weights) as opposed to pre-weighted barbells. Hope this helps a bit 🙂