The Ultimate Legs and Shoulders Workout (12 Exercises)

Are you ready for a challenging and fun legs and shoulders workout to sculpt some of the most vital muscle groups for a well-rounded physique?

You are in the right place!

This article will guide you through the best leg and shoulder exercises to the ultimate leg and shoulder workout routine for strength and muscle growth.

It is one of many premium workouts available in our workout tracker, which you can download for free using the button for your device:

Pros and Cons of a Legs and Shoulders Workout

Can you train legs and shoulders together?

You bet!

While combining leg day with a shoulder muscles session might not be the most common split routine, there are several benefits in doing so. And at least one con.


No Interference

Training shoulders with your lower body is a great way to ensure both body parts are fresh when you hit them, regardless of which you hit first.

Take the popular push/pull/legs workout split as an example.

Push pull legs

On the push day, you train your shoulders with your chest and triceps, usually after working your pecs. That means your shoulders are already tired when it’s their turn.

The PPL split is very popular for a reason: it works. However, if you want to prioritize your shoulders, it’s a good idea to give them extra attention by training them on a specific shoulder day or with non-competing muscles like your legs.

The same is true the other way around: while the shoulders are one of the major muscle groups of your body, training them won’t impact your lower body work capacity. You can still use heavy weight for maximum intensity in a leg session either before or after blasting your delts.

Time Efficiency

Another significant benefit of training your leg muscles with your shoulders is saving time.

If you’re prepared for some hard work, that is.

Because of the minimal interference, you can superset your way through the entire routine.

Supersets are when you perform back-to-back exercises with little to no rest time in between. The short rest periods makes it an effective way to save time, keep your heart rate elevated, and complete your entire routine quickly and efficiently.

Read more:

>> Are Supersets Good for Muscle Growth and Strength?

This legs and shoulders workout is designed to work equally well with or without supersets, allowing you to reduce your total workout time without sacrificing training volume.

Variety and Fun

Are you stuck in a rut with your current workout routine, training the same muscle groups together out of habit more than anything?

Combining leg and shoulder exercises adds variety to your routine, preventing boredom and plateaus. Keeping your workouts fun and challenging can be a huge motivation boost.

Switching things up also requires mental focus as you switch between different exercises.

Increased Training Frequency

Combining multiple major muscles allows you to train each more often. There are only so many training days in the week, especially if you want one or more rest days to recover adequately.

While training frequency per se isn’t a significant driver of muscle mass and strength gains, from a practical standpoint, training each muscle more often means a greater weekly training volume. And a greater training volume, in turn, will likely boost your gains.1


With all those potential benefits of a legs and shoulders workout, there must be some downsides, too, right?

Well, there is one: training two large muscle groups together, especially if one of them is your legs, can be brutal.

This legs and shoulders workout will likely leave you a sweaty mess. However, the results are well worth it if you’re ready to work for them.

Leg and Shoulder Function and Anatomy Basics

I’m sure you’re ready to hit the weights, but let’s take the time to review how these specific muscles function.

Knowing how things work will help you understand the exercise choices in this workout and why they are the best options for tree trunk legs and boulder shoulders.

Leg Anatomy and Function


The quadriceps muscles, consisting of the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris, are situated at the front of your thigh.

They play essential roles in leg extension, hip flexion, kneecap stabilization, and maintaining your posture, collectively forming the largest muscle group in the human body.

  • Among these muscles, the vastus lateralis is the most substantial and is located on the outer side of your thigh.
  • Conversely, the vastus medialis, resembling a teardrop shape, can be found on the inner thigh, just above the knee.
  • The rectus femoris, unique among the quadriceps, crosses the hip joint and aids in both knee extension and hip flexion.
  • Finally, the vastus intermedius muscle is situated between the vastus medialis and vastus lateralis, positioned beneath the rectus femoris.


Located at the rear of your thighs, your hamstrings are responsible for bending your knees and extending your hips.

Comprising three distinct muscles—the semimembranosus, semitendinosus, and biceps femoris—the hamstrings act in opposition to your quadriceps; when one set of muscles contracts, the other set relaxes.


The main components of your buttocks consist of a trio of gluteal muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus.

Among them, the gluteus maximus stands out as the most voluminous single muscle in your body.

While there are additional muscles in your posterior region, they don’t significantly contribute to the overall muscle mass of your buttocks, and typically, you don’t need to specifically target them in training because they play a role in all exercises aimed at working your glutes.

Your glutes play a crucial role in stabilizing your pelvis and upper body.

They are indispensable for a wide range of movements, including walking, running, jumping, squatting, and even everyday actions like rising from a seated position or picking up objects from the ground.

Robust glutes can generate substantial force in various athletic scenarios and enhance performance in a wide array of full-body exercises. Glutes and a strong core are power centers whenever you do something athletic.

In short, your lower body consists of many muscle groups, all of which require attention for optimal leg and glute development. 

Shoulder Anatomy and Function

In contrast to a common misconception, the deltoid is not a small muscle group. Rather, it ranks among the larger upper body muscles. 

The size of the deltoid surpasses muscles such as the latissimus dorsi and pectoralis major, typically perceived as large. It is an important muscle group for almost any movement involving your upper body.

The deltoid muscle consists of three distinct segments or “heads”:

  • The anterior deltoid (front delt)
  • The lateral deltoid (side delt)
  • The posterior deltoid (rear delt)

You can selectively engage and work on each part through specific exercises.

deltoid muscle anatomy
  • The front deltoids’ primary function is to bring your arms forward, collaborating with your chest muscles. Exercises like the bench press, front raises, and various shoulder presses effectively engage the front deltoids by involving this forward arm movement.
  • In contrast, the side deltoids raise your arms to the sides and play a role in stabilizing the shoulder joint during activities such as bench presses or overhead presses. To specifically target them, you should include side raise exercises like lateral raises in your shoulder workout. The lateral deltoid is occasionally mistakenly referred to as the medial deltoid, but “medial” denotes something closer to the body’s midline, not the “middle.”
  • The rear deltoids, often overlooked, contribute to the external rotation of the shoulders and assist in pulling your arms back during exercises like face pulls or upper back rows. These muscles work with the latissimus dorsi in all shoulder extension movements.
  • Lastly, although not part of the deltoid, the rotator cuff comprises four small muscles and tendons surrounding the shoulder joint. They play a crucial role in maintaining the stability of the upper arm within the shoulder socket.

Legs and Shoulders Workout: Overview

This legs and shoulders workout is designed for intermediate lifters and above.

If you are new to strength training, take a look at the Barbell Training Program for the Beginner or the Bodybuilding for Beginners workout routine for an excellent introduction to the weights.

Legs or Shoulders First?

This workout allows you to start with either legs or shoulders. The default is legs first, but feel free to flip them around.

Train the muscle you prioritize first when you have the most energy. While training your legs does not significantly impact your shoulder muscles, and vice versa, your mental focus is highest early in the training session.

Working the muscle group you want to improve the most first makes a lot of sense.

Two in One

The routine actually consists of two workouts, not one. 

By including different exercises on different days, you work each muscle group from all angles without the workouts becoming overly long.

In other words, you alternate between the two workouts when it’s time for a leg and shoulder day.

Let’s say you follow a 3-day split with one rest day every fourth day. 

  • Day 1: Legs and shoulders workout one
  • Day 2: Back and biceps
  • Day 3: Chest and triceps
  • Day 4: Rest
  • Day 5: Legs and shoulders workout two
  • Day 6: Back and biceps
  • Day 7: Chest and triceps
  • Day 8: Rest
  • Day 9: Start over with day 1

Of course, that is just one example of an effective workout split where you combine legs and shoulders. Feel free to intergrate this workout into your favorite training split.

These are the exercises in the two workouts:

Leg and Shoulders Workout One

  1. Squat
  2. Leg Extension
  3. Leg Curl
  4. Overhead Press
  5. Dumbbell Lateral Raise
  6. Reverse Dumbbell Flyes

Legs and Shoulders Workout Two

Each workout begins with a compound movement using a heavier weight and lower reps. You then move to isolation exercises focusing on pump and mind-muscle connection.

You can see the workout’s exact number of sets and reps in StrengthLog.

Warming Up for the Legs and Shoulders Workout

Preparing your muscles by warming up before a workout significantly enhances performance.

A proper warm-up serves several purposes.

  • Priming your muscles for the work to come
  • Activating your central nervous system
  • Improving blood flow to the muscles
  • Potentially reducing the risk of injury

Step-By-Step Warm-Up Protocol

  1. Optionally, begin your warm-up routine by engaging in 5–10 minutes of light cardio, such as jogging in place or performing jumping jacks. This helps increase blood circulation throughout the whole body, elevate your heart rate, and raise your body temperature.
  2. Next, incorporate some dynamic stretches and light exercises that target the muscles you will work during your workout. These movements activate and prepare the targeted muscles for the upcoming work. Examples of dynamic stretches for your upper body include arm circles, shoulder circles, and chest openers. For your lower body, you can do walking quad stretches, bodyweight walking lunges, a set or two of the goblet squat using a light dumbbell or kettlebell, body weight good mornings, and some glute bridges.
  3. Finally, perform a series of ramp-up sets for the first exercise of your workout, depending on what the workout calls for and whether you train legs or shoulders first.

The number of warm-up sets required depends on the weight you intend to use for your working sets. The heavier the weight, the more ramp-up sets you need.

If your first work set is a 50 lb squat, one or two warm-up sets with the bar are enough. But if you’re an advanced lifter loading the bar with hundreds of pounds, you want to start with a lighter load and gradually increase it to prepare your muscles.

The purpose of the ramp-up sets is not to exhaust you. Instead, they should leave you feeling prepared and eager to go once you reach your working weight.

Legs and Shoulders Workout: The Exercises

These are the exercises you’ll be doing: a combination of the best compound exercises and isolation movements for your delts, quads, hamstrings, and glutes.

Workout One

Here’s the first workout in detail, starting with everyone’s favorite, the king of exercises: the squat.


The barbell squat is a fundamental exercise for enhancing athletic performance and a competitive lift in powerlifting. It also stands out as one of the most effective leg exercises for developing lower body muscle, making it a cornerstone in many bodybuilding routines.

Adopt a moderately narrow foot stance and position the barbell on or slightly below your trapezius muscles. Opting for the high bar squat places greater emphasis on your quadriceps and enables a more extensive range of motion during the movement.

You’ll use a pyramid training approach: going from using a lighter weight and more reps to higher weights and more reps. Initiating with lighter weights prepares your body for maximum effort in the final working set. 

How to Perform the Squat

  1. Place the bar on your upper back. Inhale and brace your core slightly, and unrack the bar.
  2. Take two steps back, and adjust your foot position.
  3. Squat as deep as possible with good technique.
  4. With control, stop and reverse the movement, extending your hips and legs again.
  5. Exhale on the way up or exchange air in the top position.
  6. Inhale and repeat for reps.

The dumbbell squat is a viable alternative to the barbell variant.

Leg Extension

Leg extensions allow you to focus directly on your quads and nothing else. They complement the barbell squat perfectly and target all parts of the quadriceps.

The regular squat doesn’t do much for your rectus femoris muscle, but adding leg extensions creates the ultimate muscle-building quad combo.

In addition, no other leg exercise gives you the same pump and burn as leg extensions. It’s the perfect finisher for any quad workout.

How to Perform Leg Extensions

  1. Adjust the machine so that you are correctly positioned. Your knees should be in line with the machines joint.
  2. Extend your knees with control, until they are completely straight.
  3. Slowly lower the weight again.

Leg Curl

You’re done with your quads for today, but that doesn’t mean the leg workout is over. It’s time to turn your attention to the back of your thighs: the hamstrings.

The best exercise to isolate your hamstrings is the leg curl. You can do either seated or lying leg curls, depending on which you prefer and have access to.

A recent study found that seated leg curls lead to more significant muscle growth than leg curls.2

However, the two leg curl variants attack your hamstrings slightly differently, so it might be best to vary between them for optimal hamstring development. If you can only do lying leg curls, don’t worry. The exercise is plenty effective for building hamstrings for balanced leg development.

The most important thing to keep in mind is to perform your reps in a controlled manner, using proper form and a full range of motion.

How to Perform Leg Curls

  1. Adjust the machine so that you are correctly positioned. Your knees should be in line with the machine’s joint.
  2. Lift or push the weight down (depending on whether you chose the lying or seated leg curl) by bending your knees as far as possible.
  3. Slowly lower or let the weight back again.

Overhead Press

It’s time to hit the delts, starting with one of the most effective exercises for building upper body muscle mass and strength: the overhead press.

Lift the barbell overhead with your arms fully extended without bouncing or relying on leg drive.

When you engage your lower body for momentum, you transform the overhead press into a push press, which, while not without its merits, shifts the focus from isolating your deltoids to involving the rest of your body, too.

The goal here is to concentrate on your deltoid muscles, so maintain strict form and allow your shoulders to bear the brunt of the effort.

How to Perform the Overhead Press

  1. First, place a barbell in a rack at about chest height.
  2. Grip the bar slightly wider than shoulder-width apart, and step close to it.
  3. Inhale, lightly brace your core, and unrack the bar.
  4. Let the bar rest against your front delts while you step back from the rack.
  5. Press the bar up to straight arms while exhaling.
  6. Inhale at the top or while lowering the bar with control back to your shoulders.
  7. Repeat for reps.

Dumbbell Lateral Raise

The dumbbell lateral raise is potentially one of the best exercises to target your side delts.

“Potentially” because many people perform it incorrectly. You often see lifters use too much weight and swing the dumbbells up.

If you use momentum to lift more weight than you can handle, you transfer the work to the front delts and your traps instead. That defeats the entire purpose of the exercise.

Instead, select a set of dumbbells that allows you to focus on your side delts alone. Ego-lifting has no place if you want to maximize the effect of this exercise. Each set of lateral raises should make you feel the burn in your side delts, nowhere else.

Pro tips for making the most of lateral raises:

  • End the upward phase of the movement at approximately shoulder level. Going higher with the dumbbells shifts the emphasis to your trapezius muscles. While the trapezius is vital to upper body strength and contributes to a powerful torso appearance, the lateral raise exercise is not the exercise to develop it.
  • Maintain the orientation of the dumbbells parallel to the floor throughout the exercise. Tipping the dumbbells with your thumbs pointing up will engage your front deltoids to assist in the motion. Conversely, tilting them with your thumbs pointing down will internally rotate your shoulders, involving your posterior deltoids.
  • To maximize tension on your side deltoids, lift the dumbbells directly outward to your sides. If you raise them in a forward arc in front of your body, you’ll activate the anterior part of your deltoid muscles more.

How to Perform Dumbbell Lateral Raises

  1. Stand with your feet hip-width apart and hold the dumbbells in your hands with your palms facing your thighs.
  2. Begin the movement by lifting both arms to the sides, keeping a slight bend in your elbows, and raising the dumbbells until they reach shoulder height.
  3. Lower the dumbbells back down to the starting position while maintaining control.
  4. Repeat the movement for your desired number of repetitions.

Reverse Dumbbell Flyes

With the final exercise of the first legs and shoulders workout, it’s time to turn the attention to an often overlooked part of your shoulders: the rear delts.

Back exercises like rows engage your posterior deltoids to some extent, but for optimal muscle development and that rounded look to your shoulders, you want to include some direct rear delt work.

When executing the dumbbell reverse fly, choose a pair of moderately light dumbbells that enable you to maintain proper form and concentrate on engaging the intended muscles only. You want to minimize the contribution of other upper-body muscles.

Note: You can omit this exercise and incorporate it on the day dedicated to training your upper back instead. Rear deltoid flyes are equally suitable for inclusion in either your back or shoulder workout, and the decision largely hinges on your personal preference and scheduling constraints.

How to Perform Dumbbell Reverse Flyes

  1. Grab a dumbbell in each hand and stand with your feet shoulder-width apart, knees slightly bent, and your arms by your sides, palms facing each other.
  2. Bend forward at the waist, keeping your back straight until your torso is nearly parallel to the floor. Let your arms hang down towards the ground.
  3. Lift both arms out to the sides, with a slight bend in the elbows, until they reach shoulder level. Keep your shoulder blades retracted and focus on squeezing your rear deltoid at the top of the movement.
  4. Reverse the movement and lower the dumbbells back towards the ground, maintaining control throughout.
  5. Repeat the movement for your desired number of repetitions.

Feel free to replace the dumbbell version of the exercise with reverse cable flyes or reverse machine flyes if you prefer.

Workout Two

The second legs and shoulders workout follows similar patterns as the first but with a different selection of exercises to attack the target muscles from all angles.

Leg Press

The leg press is a highly effective muscle-building exercise. Its simplicity in execution eliminates the need for constant stability and balance considerations, allowing you to exert maximal effort and stimulate significant growth in your quadriceps muscles.

Compared to barbell squats, leg presses don’t engage the posterior chain muscles as much as the squat.

Even though the leg press works the same muscles as the squat, both exercises have unique benefits.

Squat Pros ✔️

  • Simple equipment. Barbells and weight plates are cheap, standardized, and available in every good gym.
  • Proven track record. The squat has ample evidence showing that it is effective for building muscle, increasing strength, and improving vertical jumping and sprinting.
  • Real-life strength. The squat is more similar to lifting objects in real life than the leg press is.
  • Easily modified. The squat can be varied by simple means to fit your body type or training goals better, for example by doing box squats, jump squats, or front squats.

Leg Press Pros ✔️

  • Easy to learn. The learning curve of the leg press is very low, and most people can get a good leg workout in the very first time they try it.
  • Stable. The stability of the leg press means that you can focus more on the muscles being worked, and train closer to full exertion without risking a loss of balance. It also means the leg press is more accessible to people with compromised balance, such as the frail or elderly.
  • A little safer. Unless you are an experienced barbell squatter who knows how to set up safety racks or get out from under a failed barbell squat, I think it’s fair to say that the leg press, with its built-in locks and safety pins, is a slightly safer exercise.

It is common in the gym to witness people loading the leg press machine with excessive weight, compromising their form by adopting a limited range of motion. In doing so, they inadvertently undermine the effectiveness of their workouts.

Prioritize proper form and a complete range of motion over the sheer amount of weight you lift to benefit the most from the leg press. Focus on executing a full range of motion while ensuring your hips maintain contact with the seat throughout the exercise. This approach will optimize the effectiveness of your leg press workouts.

By training both squats and leg presses, alternating between the exercises every other workout, you get the benefits of both without each session becoming overly long with two similar movements.

How to Perform the Leg Press

  1. Adjust the machine so that you only need to extend your legs slightly to be able to release the weights. The most important thing is to ensure the safety pins can catch the weight if you fail a rep.
  2. Place your feet on the platform, about shoulder-width apart.
  3. Inhale and lower the weight by bending your legs.
  4. Lower the weight as deep as possible without rounding your back and while keeping your glutes on the seat.
  5. Press the weight back up again as you exhale.


The lunge helps you build muscle and is fantastic for function, balance, and stability.

You can perform lunges using a barbell placed on your shoulders or by holding a pair of dumbbells, depending on your preference. Both are great examples of a leg exercise that work most, if not all, of your lower body.

Lunges effectively target your quadriceps and buttocks muscles, and if you’re not accustomed to them, you might experience some post-workout soreness in your glutes the following day.

While the forward lunge is the most common variation, you can opt for the reverse lunge if it suits you better. The reverse lunge can be gentler on the knees.

In either case, taking a reasonably big step during the lunge is advisable to achieve a thorough stretch, maximize your range of motion, and stimulate muscle growth across your thighs and glutes.

How to Perform Lunges

  1. Place a barbell on your shoulder or hold a dumbbell in each hand and stand with your feet about shoulder-width apart.
  2. Take a big step forward and sink as deep as possible in a lunge position, without hitting the knee of the back leg in the floor.
  3. Return to the starting position by pushing yourself back with the front leg.

Romanian Deadlift

Now, it’s time for the final leg exercise in your workout: the Romanian deadlift. This exercise is highly efficient in targeting and strengthening the muscles of your posterior chain, which include your hamstrings and glutes.

While the leg curl primarily engages your hamstrings by flexing the knee joint, the Romanian deadlift accomplishes this through hip extension.

Incorporating both exercises into your leg day routine is an excellent strategy to ensure complete development of your hamstring muscles. Last workout, you did the leg curls; now it’s time for the deadlifts.

Maintain a slight bend in your knees throughout the movement, emphasizing a complete range of motion and striving for a good stretch at the bottom of the exercise.

You can also perform the Romanian deadlift using dumbbells.

How to Perform the Romanian Deadlift

  1. Get into the starting position by deadlifting a barbell off the floor, or by unracking it from a barbell rack.
  2. Inhale, brace your core slightly, and lean forward by hinging in your hips. Keep your knees almost completely extended.
  3. Lean forward as far as possible without rounding your back. You don’t have to touch the barbell to the floor, although it is OK if you do.
  4. Reverse the movement and return to the starting position. Exhale on the way up.
  5. Take another breath, and repeat for reps.

Note: You can stand on an elevation (for example a weight plate) if you want to extend the range of motion without hitting the floor.

Seated Dumbbell Shoulder Press

The first shoulder exercise of workout two is another overhead press, this time performed seated and using dumbbells.

The seated dumbbell shoulder press emphasizes the anterior (front) portions of your deltoid muscles, which enhances both the size and breadth of your shoulders.

When executed using a pair of dumbbells, it enables a more extensive range of movement than alternative overhead press variations such as the barbell military press or the machine shoulder press. This extended range of motion has the potential to facilitate better muscle growth and overall development.

The seated posture offers added stability, enabling you to concentrate on targeting your delts with less reliance on auxiliary muscles for assistance.

How to Perform the Seated Dumbbell Shoulder Press

  1. Sit down on a bench with a raised backrest so that your upper and lower back are fully supported. In the seated position, ready a pair of dumbbells by resting them on your legs.
  2. Lift the dumbbells to the starting position at your shoulders.
  3. Inhale and lightly brace your core and abdominal muscles for stability.
  4. Press dumbbells upwards, extending your arms straight overhead while exhaling and maintaining a tight core.
  5. Inhale at the top or while lowering the dumbbells with control back to the bottom position at your shoulders.
  6. Repeat the movement for your desired number of repetitions.

For variety, you can also incorporate the Arnold press into your routine.

This exercise introduces a literal twist to the conventional dumbbell press, and intriguingly, a small-scale study hints at its potential for more effectively activating the front and side deltoid muscles.3

To perform the Arnold press, hold a pair of dumbbells at shoulder height in front of your chest with your palms facing you. Then, in a dynamic motion, rotate your palms to face forward as you press the dumbbells overhead. To return to the initial position, lower the dumbbells while simultaneously turning your palms to face your body again.

Upright Row

The next exercise, the upright row, is a compound exercise that primarily targets the middle deltoid muscle while also engaging the upper trapezius. It plays a crucial role in weightlifting, particularly during the high pull phase of the clean.

This exercise has garnered a negative reputation due to its potential to cause shoulder issues when performed traditionally. This risk arises from lifting the arms above shoulder height in an internally rotated position.

However, most individuals can safely perform the upright row by avoiding excessive elevation of the upper arms beyond shoulder level. If you experience discomfort during this exercise, it might not suit you. In such cases, consider trying the dumbbell monkey row, an effective but often overlooked classic exercise.

When executing upright rows, keep the bar as close to your body as possible throughout the entire movement. Additionally, emphasize pulling through your elbows rather than your wrists to maximize the involvement of your deltoid muscles.

How to Perform Upright Rows

  1. Stand with your feet shoulder-width apart and grip a barbell with both hands using an overhand grip with your palms facing towards you and your hands positioned slightly closer than shoulder-width apart.
  2. Hold the barbell at waist height with your arms extended and elbows straight.
  3. Pull the barbell in a straight line up towards your chin, keeping it close to your body as you lift it. Your elbows should be pointing outwards to the sides.  Focus on lifting the barbell with your shoulders, not your biceps.
  4. When your upper arms are parallel to the floor, focus on contracting your shoulder muscles as much as possible, then slowly lower the barbell back to the starting position.
  5. Repeat the movement for your desired number of repetitions.

Face Pull

It’s time to finish off the second legs and shoulders workout with a rear delt exercise: face pulls

The face pull primarily targets the upper back and shoulders, emphasizing the rear deltoids and the trapezius muscles. It is commonly used in strength training and bodybuilding routines to improve posture, enhance shoulder health, and develop balanced, well-rounded delts.

Keep your elbows high, and rotate your arms up as you pull the cable toward your face.

When trying to isolate smaller muscles like the posterior delts, using a weight you can control is essential. Lighten the load and feel the correct muscles working. The face pull is not the exercise to impress everyone with how much weight you can handle.

How to Perform Face Pulls

  1. Fasten a rope handle in a high position on a cable pulley. Grip the ropes with an overhand grip, and take a step or two back.
  2. With elbows held high, pull the rope towards you by letting your upper arms move straight out towards your sides while simultaneously rotating your forearms up.
  3. Return with control to the starting position by letting your arms move forward again.

How to Incorporate the Legs and Shoulders Workout into Your Training Split

The legs and shoulders workout fits into any three- or four-day training split.

We already mentioned the following 3-day example:

  • Day 1: Legs and shoulders workout
  • Day 2: Back and biceps
  • Day 3: Chest and triceps

You can also go for a 4-day split like this:

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Legs and shoulders workout
  • Day 4: Arms

Keep rotating between Workout One and Workout Two.

You can switch around the days you train specific muscles to suit your preferences and throw in an extra rest day in the middle if you need. The legs and shoulders workout is versatile and fits into almost any workout split.

Track the Legs and Shoulders Workout in the StrengthLog App

Give this workout a go, and you’ll be on your way to building the legs and shoulders of your dreams.

It’s available exclusively in our workout log app.

A workout log is the best way to keep track of your progress. 

Remember that progressive overload is the key to consistent gains over time. To continue making progress, you must gradually increase the demands on your muscles.

A training log helps you stay consistent, set and achieve specific goals, track your progress over time, identify patterns in your training, and hold yourself accountable to your fitness goals. 

While this workout requires a premium subscription, StrengthLog is 100% free to download and use as a workout tracker and general strength training app. All the basic functionality is free – forever. It’s like a personal trainer in your pocket.

Download StrengthLog for free, keep track of your weights and reps, and try to beat your previous numbers each workout.

Want to give premium a shot? We offer all new users a free 14-day trial of premium, which you can activate in the app.

>> Click here to return to our list of training programs and workouts.

For more stand-alone bodybuilding workouts like this, check out these great resources:

Good luck with your training, friend!


  1. Sports Med. 2018 May;48(5):1207-1220. Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis.
  2. Medicine & Science in Sports & Exercise 53(4):p 825-837, April 2021. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths.
  3. Indian Journal of Public Health Research and Development 8(4):653. Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of Dumbbell Shoulder Press Exercise.
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Andreas Abelsson

Andreas is a certified nutrition coach with over three decades of training experience. He has followed and reported on the research fields of exercise, nutrition, and health for almost as long and is a specialist in metabolic health and nutrition coaching for athletes. Read more about Andreas and StrengthLog by clicking here.