This blog gives you the best leg and shoulder workout in different types of exercises such as dumbbell, resistance band, body weight, and gym.
We know that shoulders and legs are upper and lower body muscles.
The upper body has 3 muscles: side delt, posterior delt, and anterior delt. The lower body has 4 primary muscles: glutes, calves, quadriceps, and hamstrings.
All you have to do is to hit every muscle with the perfect set of exercises.
Let’s find together the best leg and shoulder workout!
The best leg and shoulder workout: Home Edition
You can use this workout program to train your legs and shoulders at home with body weight.
If you are a beginner:
- Reverse lunges: 10 reps, 3 sets.
- Standard squat: 15 reps, 3 sets.
- Standing calf raise: 12 reps, 2 sets.
- Floor IYT raises: 10 reps, 3 sets.
- Take 45 seconds of rest between them.
If you are an intermediate or an advanced:
- Bulgarian split squat: 10 reps, 3 sets.
- Standard squat: 20 reps, 4 sets.
- Pike push-up: 12 reps, 3 sets.
- Step-up: 12 reps, 3 sets.
- Standing calf raise: 12 reps, 3 sets.
- Bodyweight incline row: 10 reps, 3 sets.
- Bodyweight lateral raises: 10 reps, 3 sets.
Now, this is the best leg and shoulder workout with the dumbbell.
Dumbbells for sale at Sam Sports, click here.
If you are a beginner (train the first example in your first week and the second one in your second week):
Example 1:
- Dumbbell lunges: 10 reps, 2 sets.
- Dumbbell leg curl: 15 reps, 2 sets.
- Dumbbell squat: 15 reps, 2 sets.
- Dumbbell rear delt fly: 12 reps, 2 sets.
- Dumbbell overhead press: 12 reps, 2 sets.
- Dumbbell lateral raise: 12 reps, 2 sets.
- DB glute bridge: 12 reps, 2 sets.
- Shoulder shrug: 12 reps, 2 sets.
Example 2:
- Upright row: 10 reps, 2 sets.
- Calf raise: 15 reps, 2 sets.
- Seated dumbbell IYT raise: 12 reps, 2 sets.
- Dumbbell step-up: 12 reps, 2 sets.
- Dumbbell sumo squat: 15 reps, 2 sets.
- Dumbbell RDL: 10 reps, 2 sets.
- Dumbbell face pull: 12 reps, 2 sets.
- Dumbbell lateral raises: 12 reps, 2 sets.
Do the same examples (1&2) if you are intermediate with 3 sets.
This is the best leg and shoulder workout with a resistance band.
Buy the best resistance bands from our website.
If you are a beginner (do this workout once a week):
Workout 1:
- Banded pull-apart: 10 reps, 2 sets.
- Banded overhead press: 12 reps, 2 sets.
- Banded lateral raises: 12 reps, 2 sets.
- Resistance band deadlift: 10 reps, 2 sets.
- Resistance band squat: 15 reps, 2 sets.
- Resistance band donkey kick: 10 reps, 2 sets.
Workout 2:
- Shrug: 12 reps, 2 sets.
- Banded overhead press: 12 reps, 2 sets.
- One-arm front raises: 12 reps, 2 sets.
- One-arm lateral raise: 12 reps, 2 sets.
- Bent-over reverse fly: 12 reps, 2 sets.
- Crusty lunge to squat: 10 reps, 2 sets.
- Banded squat jacks: 12 reps, 2 sets.
- Resistance band leg curl: 10 reps, 2 sets.
90 seconds of rest between each exercise.
If you are intermediate do 3 sets, twice a week.
The best leg and shoulder workout: Gym Edition
We call this program “the standard routine”.
Workout 1:
- Reverse Pec Deck Fly: 10 reps, 2 sets.
- Dumbbell Lateral Raise: 12 reps, 3 sets.
- Calf Raises: 15 reps, 3 sets.
- DB Romanian Deadlift: 8 reps, 2 sets.
- Machine Leg Press: 12 reps, 3 sets.
- Machine leg curl: 12 reps, 2 sets.
- Barbell back squat: 15 reps, 3 sets.
- Barbell overhead press: 12 reps, 3 sets.
Workout 2:
- Leg Extension: 12 reps, 3 sets.
- Dumbbell Lunges: 12 reps, 3 sets.
- Shrug: 10 reps, 3 sets.
- Rear Delt Fly: 10 reps, 3 sets.
- Bent-arm Lateral Raise: 10 reps, 3 sets.
- Arnold Press: 10 reps, 3 sets.
- Upright row: 10 reps, 3 sets.
- Hip thrust: 10 reps, 3 sets.
Hammer strength machines for your lower body workout.
Q&As
Can You Train Legs and Shoulders on the Same Day?
If you are following a full-body training program you can train legs and shoulders on the same day.
Is it safe to train legs and shoulders on the same day?
No research has indicated any danger with training legs and shoulders on the same day.
Be aware of your health, and your past or current injuries.
The best leg and shoulder workout is not just about the program but about doing the exercises right, healthy meals, and staying focused!
