Leg and Shoulder Workout

3 Examples of How to Train Legs & Shoulders Together

By: Jeremy Fox, CNC, CPTPublished: September 18, 2023

Looking to optimize your gym time by combining leg and shoulder exercises in a single workout? This approach has numerous benefits for your overall fitness while helping you achieve a well-rounded physique.

In this post, we’ll explore the advantages of this training technique, including examples of effective leg and shoulder workouts to incorporate into your routine. Get ready to take your fitness game to the next level!

Leg and Shoulder Workout

Can I Train Legs and Shoulders Together?

By combining leg and shoulder exercises in a single workout, you can effectively target multiple muscle groups, improve overall strength and endurance, and enhance balance and stability.

It is essential to carefully design your training program to achieve optimal results and allow for proper muscle and nervous system recovery time.

Benefits of Leg and Shoulder Workout

Training your legs and shoulders in the same workout can offer many benefits. First, it can save you time and increase efficiency by targeting both muscle groups in a single session.

In addition, combining leg and shoulder exercises can provide a full-body workout, improving overall strength and endurance. Also, working out these two muscle groups together can increase the intensity of the workout and help burn more calories.

Finally, you have many options for how to design a leg and shoulder workout based on your fitness goals.

  • Increase efficiency
  • Full-body workout
  • Burn more calories
  • Can modify for your fitness goals

Leg and Shoulder Workout Split

Your workout split refers to how you schedule weekly workouts to train each muscle group. And designing your workout split effectively ensures each major muscle group gets worked entirely without overtraining.

There are a couple of different ways to program a leg and shoulder workout into your routine, depending on your experience level and schedule.

Leg and Shoulder Workout Plan

Option 1: Beginner Leg and Shoulder Split

If you’re new to working out, you can try a leg and shoulder workout as part of a 3-day training split where you focus on two muscle groups per workout.

This approach is great for those who have limited time and can’t commit to the traditional 5-day bro split workout, where you work on each muscle group separately.

To give you an idea, here’s an example of a 3-day leg and shoulder workout split for beginners:

  • Day 1 – Legs and Shoulders
  • Day 2 – Back and Biceps
  • Day 3 – Chest and Triceps

Ideally, you would have a rest day between each workout to allow ample time for your muscles to recover before training again.

Option 2: Advanced Leg and Shoulder Split

Incorporating a leg and shoulder workout can benefit those seeking to train each muscle group twice per week. This modified bro-split is ideal for intermediate to advanced lifters who exercise 5 to 6 times a week.

It’s wise to further break down larger muscle groups, such as the legs, to avoid overtraining. A good example would be dividing leg day into two separate days, focusing on the quads on one day and the glutes and hamstrings on the other.

Here is an example of an advanced 6-day leg and shoulder workout split:

  • Day 1 – Quad-focused Legs and Shoulders
  • Day 2 – Mid/Lower Chest and Triceps
  • Day 3 – Upper Back and Biceps
  • Day 4 – Shoulders and Upper Chest
  • Day 5 – Glute/Ham Legs and Lower Back
  • Day 6 – Biceps and Triceps

As you can see, the arms and legs are broken out into their individual muscle groups, allowing them to be paired with other smaller muscle groups. This approach allows twice-weekly training without putting as much stress on your body as you would with two full leg days.

Remember, this is just one example, and you can pair muscle groups in many different ways based on your recovery and training goals.

Leg and Shoulder Workout Examples

Now that you know how to program your leg and shoulder workout into your training split, let’s get into what an actual workout might look like. This includes the exercises, sets, reps, and rest periods.

Should I Do Legs or Shoulders First?

When deciding which muscle group to train first during a workout, there are a few different approaches. The most common one is to train the largest muscle group first, which is the legs. This way, you have more energy available for exercises that require the most intensity, like squats.

Another approach is called priority training. This involves training your lagging muscle group first to give it the best chance of responding to the workout. For example, if your shoulders are weaker than your legs, you might choose to train your shoulders first.

Finally, you could also alternate between muscle groups with each exercise. This allows each muscle group to rest and recover before you begin the next exercise.

Example 1: Leg and Shoulder Workout (Legs First)

In this workout, you train your legs first with quad-focused exercises. Then, you train your shoulders in the second half of the workout since they are a smaller muscle group and generally require less energy.

I’ve incorporated alternative exercises into this workout to give you more flexibility. But feel free to substitute similar exercises if you don’t have a particular piece of equipment.

Example 2: Leg and Shoulder Workout (Shoulders First)

In this workout, you prioritize your shoulders by training them first when your energy levels and intensity are highest. Legs are trained second in this case, using exercises for the glutes, hamstrings, and quads.

Again, feel free to use equivalent alternative exercises if you need to.

Example 3: Leg and Shoulder Workout (Alternating)

For this workout, you will alternate between leg and shoulder exercises to give your muscles a brief recovery period between each movement. This is similar to the superset concept, allowing you to do more work in less time.

If you don’t have all the necessary equipment, that’s okay. You can click on any exercise to see my recommended variations and alternatives.

Leg and Shoulder Workout for Strength vs Size

When designing your leg and shoulder workout, it is important to consider whether your goal is to build muscle size or overall strength. Depending on your objective, you will need to make slight modifications to critical training variables.

If you aim to build power, perform more sets with heavier weight in the lower rep range of 1 to 6 repetitions. Additionally, longer rest periods of 2 minutes or more are recommended when lifting heavy weights. 

On the other hand, if you are aiming for muscle hypertrophy or growth, focus on doing more sets in the medium rep range of 8-12 repetitions. Rest periods of one to two minutes are generally sufficient. 

For more tips on training for maximum muscle growth, check out my free guide to hypertrophy training.

Leg and Shoulder Workout Strength Size

Get The Complete Workout Split

Now that you’ve seen a few examples, you have everything you need to give this leg and shoulder workout a try. You can also get the complete 6-day workout routine as part of my Elite coaching plan for just $19.99 per month.

This personalized plan includes workouts tailored to your schedule and goals, as well as a custom meal plan with recipes formulated to fit your macros. So all you have to do is eat and workout to reach your fitness goals faster!

6 Day Leg and Shoulder Workout Split

More Leg and Shoulder Workouts

I hope this article inspired you to create your ultimate leg and shoulder workout routine. But if you still need more motivation, I have several more articles that I know will help you create your ideal workout split.

21 Best Compound Leg Exercises for Glutes, Hamstrings, & Quads

Bill Pearl Workout Routine From Beginner to Advanced

11 Best Dumbbell Shoulder Exercises With Example Workout

Tom Platz Legendary Leg Workout

17 Cable Shoulder Exercises for Chiseled Delts

Chris Bumstead’s 6-Day Push Pull Legs Split

Ideal Shoulder Superset Workout for Growth

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By |September 18, 2023|Workouts|Comments Off on 3 Example Leg and Shoulder Workouts to Get the Best Results
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