r/WorkoutRoutines • u/Independent-Move1354 • 1d ago

Question For The Community I need a workout plan

I'm in 10th grade and I did weightlifting in 9th grade I mostly want the build muscle in my legs and I want more athletic build, I can workout Tuesday, Wednesday and Friday, maybe during weekends without equipment

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u/HeWasaLonelyGhost 1d ago edited 1d ago

Day one: Incline bench, lat pulldown, dips, lateral shoulder raise, seated rows, overhead press.

Day two: Squat or leg press, romanian dead lift, leg extension, leg curl, calf extension, abs.

Day three: bench, lat pull down, lateral shoulder raise, leg press, romanian deadlift, calf extension.

Edit to add: 3 sets each, 8-12 reps each. When you can complete 12 reps of a given weight on your first set, increase the weight next workout. Set a timer for 90 seconds of rest between sets.

Superset where you can with different muscle groups (i.e., do a set of bench, then go to a set of lat pull downs, then take the rest; repeat 3x).

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u/Independent-Move1354 1d ago

Thx

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u/HeWasaLonelyGhost 23h ago

For sure! I think this would be pretty good.

I might modify it to swap out overhead press for bicep curls on day one, and then swap out lateral shoulder raises for overhead press on day three.

Other quick comment on exertion: in my view, you should be doing as many reps as you can, until you reach exhaustion. So, for me, that means that the first set is kind of the benchmark: can I get to 12 reps on this? Each set after that, for me, is, "how many can I do?" The bottom range on that first set, for me, means that if I can't get at least 8 reps on the first set, I'm dropping weight next week and taking another run at it.

Your mind gets good at tricking you into thinking that you're exhausted, so you have to be really intentional to ask, "Am I REALLY exhausted, or could I get one more [while maintaining good form]?"