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Guide SUPERIOR LEG DAY 🍑

candycaro said:
View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE
  • Strategic exercise order (shortened → lengthened → unilateral → finishers)
  • Proper rep range (6–8 for growth, 20+ for finishers)
  • Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
  • Full-body strength (helps you actually do the damn workout)
  • Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)
MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry
  • Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
    → Heavy thrusts to build glute shelf & peak glute power (shortened position)
    → 3 sets, 6–7 reps
  • RDLs with Barbell – 70kg / 154lbs
    → Stretch-based movement for the glute-ham tie-in (lengthened position)
    → 3 sets, 7–8 reps
    ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
  • Abductor Machine – 95kg / 209lbs
    → Side glute width, roundness & outer fullness
    → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
  • Smith Machine Good Mornings – 105kg / 231lbs
    → Controlled hinge for posterior chain development for a hot lower back and glute shelf
    → 3 sets, 7–8 reps
    → Amazing for posture + glute depth
  • Step-Ups with Kettlebells – 18kg / 40lbs per hand
    → Unilateral glute builder, knee stability & real-world strength
    → 3 sets right leg, 2 sets left leg (correcting imbalance)
  • Cable Kickbacks – 75kg / 165lbs
    → Upper glute detail, mind-muscle connection
    → 3 sets right, 2 sets left, ~7 reps
    → Tip: don’t swing – slow squeeze, full control
  • Calf Press on Leg Press (quick hack) – 125kg / 276lbs
    → Widen your lower leg silhouette & finish with fire
    → 2-3 sets, 20 reps (burnout)
  • Single-Leg Press (Right only) – 77kg / 170lbs
    → Targeting right-side imbalance, strength & symmetry
    → 3 sets, 7 reps
    ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.
Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)
Click to expand...
Good effort on the thread
 
i wanna be like you when i grow up
 
Nice progress but I’d reallyyy think twice before posting yourself here

There are some weirdos here
 
AuggyDauggy said:
Nice progress but I’d reallyyy think twice before posting yourself here

There are some weirdos here
Click to expand...
I don’t even know why guys are on this side of the forum
 
Last edited:
candycaro said:
View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE
  • Strategic exercise order (shortened → lengthened → unilateral → finishers)
  • Proper rep range (6–8 for growth, 20+ for finishers)
  • Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
  • Full-body strength (helps you actually do the damn workout)
  • Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)
MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry
  • Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
    → Heavy thrusts to build glute shelf & peak glute power (shortened position)
    → 3 sets, 6–7 reps
  • RDLs with Barbell – 70kg / 154lbs
    → Stretch-based movement for the glute-ham tie-in (lengthened position)
    → 3 sets, 7–8 reps
    ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
  • Abductor Machine – 95kg / 209lbs
    → Side glute width, roundness & outer fullness
    → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
  • Smith Machine Good Mornings – 105kg / 231lbs
    → Controlled hinge for posterior chain development for a hot lower back and glute shelf
    → 3 sets, 7–8 reps
    → Amazing for posture + glute depth
  • Step-Ups with Kettlebells – 18kg / 40lbs per hand
    → Unilateral glute builder, knee stability & real-world strength
    → 3 sets right leg, 2 sets left leg (correcting imbalance)
  • Cable Kickbacks – 75kg / 165lbs
    → Upper glute detail, mind-muscle connection
    → 3 sets right, 2 sets left, ~7 reps
    → Tip: don’t swing – slow squeeze, full control
  • Calf Press on Leg Press (quick hack) – 125kg / 276lbs
    → Widen your lower leg silhouette & finish with fire
    → 2-3 sets, 20 reps (burnout)
  • Single-Leg Press (Right only) – 77kg / 170lbs
    → Targeting right-side imbalance, strength & symmetry
    → 3 sets, 7 reps
    ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.
Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)
Click to expand...
Tom platz leg day far superior
 
Byro said:
Tom platz leg day far superior
Click to expand...
He does GVT. Isn’t sustainable if you want to train legs like very second day or every three days. Also he focuses specifically on growing his quads and neglects his glutes so his quads can appear bigger while side posing. Love his energy though
 
candycaro said:
View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE
  • Strategic exercise order (shortened → lengthened → unilateral → finishers)
  • Proper rep range (6–8 for growth, 20+ for finishers)
  • Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
  • Full-body strength (helps you actually do the damn workout)
  • Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)
MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry
  • Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
    → Heavy thrusts to build glute shelf & peak glute power (shortened position)
    → 3 sets, 6–7 reps
  • RDLs with Barbell – 70kg / 154lbs
    → Stretch-based movement for the glute-ham tie-in (lengthened position)
    → 3 sets, 7–8 reps
    ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
  • Abductor Machine – 95kg / 209lbs
    → Side glute width, roundness & outer fullness
    → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
  • Smith Machine Good Mornings – 105kg / 231lbs
    → Controlled hinge for posterior chain development for a hot lower back and glute shelf
    → 3 sets, 7–8 reps
    → Amazing for posture + glute depth
  • Step-Ups with Kettlebells – 18kg / 40lbs per hand
    → Unilateral glute builder, knee stability & real-world strength
    → 3 sets right leg, 2 sets left leg (correcting imbalance)
  • Cable Kickbacks – 75kg / 165lbs
    → Upper glute detail, mind-muscle connection
    → 3 sets right, 2 sets left, ~7 reps
    → Tip: don’t swing – slow squeeze, full control
  • Calf Press on Leg Press (quick hack) – 125kg / 276lbs
    → Widen your lower leg silhouette & finish with fire
    → 2-3 sets, 20 reps (burnout)
  • Single-Leg Press (Right only) – 77kg / 170lbs
    → Targeting right-side imbalance, strength & symmetry
    → 3 sets, 7 reps
    ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.
Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)
Click to expand...
Does this work for guys too? I wouldn’t mind more ass on me tbh

And nice physique
 
AuggyDauggy said:
Does this work for guys too? I wouldn’t mind more ass on me tbh

And nice physique
Click to expand...
Thank you!! Could definetly work on a guy but it’s very glute focused. My quads are definetly jacked from it as well, but I focus on keeping them more slim so my glutes can look bigger. Rdls and good mornings also make your lower back look crazy. I was in the hospital a couple of days ago and after surgery I was literally in front of the mirror just staring at my back in the open hospital gown lmfao.
 
candycaro said:
Thank you!! Could definetly work on a guy but it’s very glute focused. My quads are definetly jacked from it as well, but I focus on keeping them more slim so my glutes can look bigger. Rdls and good mornings also make your lower back look crazy.
Click to expand...
Never heard of “good mornings” before I’ll try it next leg day I have
candycaro said:
I was in the hospital a couple of days ago and after surgery I was literally in front of the mirror just staring at my back in the open hospital gown lmfao.
Click to expand...
😭😭
 
AuggyDauggy said:
Never heard of “good mornings” before I’ll try it next leg day I have
Click to expand...
It’s like a glute and lower back focused version of a squat
AuggyDauggy said:
😭😭
Click to expand...
My face is busted lol. I need the dopamine kick that comes from posing in the mirror constantly. But my form I worsening rn as I’ve been out of the gym for like a week now and my nutrition is fucked as well. Gonna get back into it asap though
 
candycaro said:
View attachment 128904I’ve seen way too many threads lately spreading straight-up gym nonsense.
As someone who lifts heavy, actually tracks progress and whose gains speak for themselves I have to clear a few things up.

Real talk: If you’re not training your entire body, you’re not just limiting your aesthetics, you’re capping your strength.

Building huge glutes while neglecting your upper body? Sounds cute… until you can’t set up your own barbell or carry your weights. And let’s be real a toned back makes any backless dress hit different.
And strong shoulders give you that snatched waist illusion.

So yes, you need legs but you need power up top to actually build them. (If y‘all like this thread i can do an upper routine as well).

ABOUT STRUCTURE
  • Strategic exercise order (shortened → lengthened → unilateral → finishers)
  • Proper rep range (6–8 for growth, 20+ for finishers)
  • Balance & symmetry (correcting imbalances = better aesthetics & injury prevention)
  • Full-body strength (helps you actually do the damn workout)
  • Consistency > Burnout (I train legs every other day currently, due to an upper body strain, but normally: 3x legs, 2x upper = chef’s kiss.)
MY CURRENT ROUTINE

Designed for shelf, underbutt, width & symmetry
  • Hip Thrust Machine – 135kg / 298lbs (plus starter weight of like 20kg/45lbs)
    → Heavy thrusts to build glute shelf & peak glute power (shortened position)
    → 3 sets, 6–7 reps
  • RDLs with Barbell – 70kg / 154lbs
    → Stretch-based movement for the glute-ham tie-in (lengthened position)
    → 3 sets, 7–8 reps
    ⚠ Requires upper body strength to hold the bar. Weak lats = weak RDLs.
  • Abductor Machine – 95kg / 209lbs
    → Side glute width, roundness & outer fullness
    → 3 sets, 20–25 reps total (I do ~8 forward-lean, ~10 leaned back)
  • Smith Machine Good Mornings – 105kg / 231lbs
    → Controlled hinge for posterior chain development for a hot lower back and glute shelf
    → 3 sets, 7–8 reps
    → Amazing for posture + glute depth
  • Step-Ups with Kettlebells – 18kg / 40lbs per hand
    → Unilateral glute builder, knee stability & real-world strength
    → 3 sets right leg, 2 sets left leg (correcting imbalance)
  • Cable Kickbacks – 75kg / 165lbs
    → Upper glute detail, mind-muscle connection
    → 3 sets right, 2 sets left, ~7 reps
    → Tip: don’t swing – slow squeeze, full control
  • Calf Press on Leg Press (quick hack) – 125kg / 276lbs
    → Widen your lower leg silhouette & finish with fire
    → 2-3 sets, 20 reps (burnout)
  • Single-Leg Press (Right only) – 77kg / 170lbs
    → Targeting right-side imbalance, strength & symmetry
    → 3 sets, 7 reps
    ➤ I save this for last because if I do it earlier, my right leg gets so fried that it messes with every bilateral movement after. This way I can just kill it at the end without compromising anything else.
Many right handed people have this imbalance where the right leg is weaker as it’s more of the “finessing” leg, while the left bluntly carries weight. Can vary from person to person. You’ll notice which is weaker as you go.

Added a pic for credit, lol. The gains don’t lie.
(and yes we’re still chopped in the face. living that gymcel life)
Click to expand...
This is ridiculous LMAO 24 sets in 2025? "burnout" sets? Good mornings on smith machines are pretty terrible too...
 
johnfkennedy said:
This is ridiculous LMAO 24 sets in 2025? "burnout" sets? Good mornings on smith machines are pretty terrible too...
Click to expand...
Yes I’m insane. I’d love it if could train more. I think doing good mornings freely with that type of weight sounds dangerous af
 
candycaro said:
Yes I’m insane. I’d love it if could train more. I think doing good mornings freely with that type of weight sounds dangerous af
Click to expand...
RDLs or a back extension machine handles it. If you want some real strength in it switch to front squats or even zerchers
 
johnfkennedy said:
RDLs or a back extension machine handles it. If you want some real strength in it switch to front squats or even zerchers
Click to expand...
I always feel my imbalance more on the extension machine. Whether I’m doing back extensions or glute extensions. Also I used to do back extensions but that was on my upper body day. And it was hard to do them after leg day cause it makes your hammies scream
 
candycaro said:
Why the good morning hate?
Click to expand...
very difficult to have a true muscle failure on it, you get guillotined first. glute extensions are bullshit and i can understand the back extension machine hate. why not just use a hyperextension bench and grab a 45 plate tho?
 
johnfkennedy said:
very difficult to have a true muscle failure on it, you get guillotined first. glute extensions are bullshit and i can understand the back extension machine hate. why not just use a hyperextension bench and grab a 45 plate tho?
Click to expand...
any of those exercises on that kinda bench are fucked for me tbh. Whether I do it with the heaviest plate or kettlebell. The weights are just too light for me now. It’s hard to overload on it
 
candycaro said:
any of those exercises on that kinda bench are fucked for me tbh. Whether I do it with the heaviest plate or kettlebell. The weights are just too light for me now. It’s hard to overload on it
Click to expand...
if your hands are too small to hold multiple 45 lb plates, try literally just holding a barbell as if you would with a zercher. Or if you're comfortable on the upper shelf of your traps. You can rack up enough weight to actually struggle that way. Easy to warm up too.
 
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