If you want to hit your shoulders and legs together on the same day, this article is for you.
In this article, I’ll show you the best exercises and workout routines to build boulder shoulders and muscular legs.
It includes various leg and shoulder exercises, such as bodyweight, dumbbell, resistance band, and gym exercises.
Depending on the type of exercise you do, you can save those. For example, I train in the gym and follow a gym workout routine that involves the chest and triceps on day 1, back and biceps on day 2, and legs and shoulders on day 3. So, I’ll pick the gym exercises. But if you follow a calisthenics program, you can save the bodyweight exercises.
Can You Train Legs & Shoulders Together?
Yes, you can hammer your legs and shoulders on the same day. Working these muscle groups together is a good approach to save time, burn more calories, and build endurance.
They are also lower and upper body muscles, so you can train them on the same day as long as it doesn’t make you feel out of breath or sore your muscles.
It may be challenging, especially if you’re a beginner, as it requires significant strength and endurance, but give it a try.
You can train your legs and delts separately or through a superset. Both ways are good. Try them and see which works best for you.
How to Create a Shoulder & Leg Workout Plan?
The lower body has four muscles to train: quadriceps, hamstrings, calves, and glutes.
And the shoulder has three small parts to focus on: the anterior deltoid, the side deltoid, and the posterior deltoid.
So, based on this, you’ll need to incorporate five to six different exercises to hit every major muscle efficiently without putting much stress on a specific one.
It is also important to include the right set of exercises when it comes to creating the best leg and shoulder workout. For example, the combination of compound and isolation exercises.
Compound exercises engage many muscles simultaneously, such as squats, lunges, I-Y-T raises, and Romanian deadlifts. They are also challenging to perform but effective for building muscle and strength.1 Goncalves A, Gentil P, Steele J, Giessing J, Paoli A, Fisher JP. Comparison of single- and multi-joint lower body resistance training upon strength increases in recreationally active males and females: a within-participant unilateral training study. Eur J Transl Myol. 2019 Feb 27;29(1):8052. doi: 10.4081/ejtm.2019.8052. PMID: 31019663; PMCID: PMC6460214
Isolation exercises focus on a specific muscle. Examples are leg extension, calf raise, lateral raise, and reverse fly.
I’ve created some samples of shoulder and leg workout plans that you can follow or use to design your own routine.
The Best Leg and Shoulder Workout at Home
You can train your legs and shoulders at home in multiple ways, such as with your body weight, resistance bands, or dumbbells. Let’s explore each.
Bodyweight
Workout 1 – Beginner
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Air Squat | 3 | 10-20 | 1-minute |
| Reverse Lunges | 3 | 10/leg | 30-second |
| Standing Calf Raise | 3 | 20-30 | 1-minute |
| Kneeling Pike Pushup | 3 | 10-12 | 1-minute |
| Floor IYT Raises | 3 | 6-8 | 1-minute |
Workout 2 – Intermediate & Advanced
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Air Squat | 4 | 20-30 | 1-minute |
| Bulgarian Split Squat | 3 | 10/leg | 1-minute |
| Step-up | 3 | 10/leg | 1-minute |
| Standing Calf Raise | 3 | 30-50 | 1-minute |
| Pike Pushup | 3 | 10-20 | 2-minute |
| Bodyweight Lateral Raises | 3 | 10-15 | 1-minute |
| Bodyweight Incline Row | 3 | 10-15 | 1-minute |
Dumbbell
- Beginner: 2-3 sets
- Intermediate: 3 sets
- Beginner: Perform example one in the first week and example 2 in the second week.
- Intermediate: Perform both workouts if you train six days a week.
Example 1
| Exercise | Reps | Rest |
|---|---|---|
| Dumbbell Squat | 12-15 | 90-sec |
| Dumbbell Lunges | 8-10 | 60-sec |
| Dumbbell Leg Curl | 12-15 | 90-sec |
| DB Glute Bridge (Intermediate) | 10-12 | 60-sec |
| Dumbbell Overhead Press | 10-12 | 90-sec |
| Dumbbell Lateral Raises | 10-12 | 90-sec |
| Rear Delt DB Fly | 10-12 | 90-sec |
| Shoulder Shrug (Intermediate) | 8-12 | 90-sec |
Example 2
| Exercise | Reps | Rest |
|---|---|---|
| Dumbbell Step-up | 8-12 | 90-sec |
| Dumbbell Sumo Squat | 12-15 | 90-sec |
| Dumbbell RDL | 8-10 | 90-sec |
| Calf Raises (Intermediate) | 12-15 | 1-min |
| Seated Dumbbell IYT Raises | 10-12 | 90-sec |
| Dumbbell Lateral Raises | 10-12 | 90-sec |
| Dumbbell Facepull | 10-12 | 90-sec |
| Upright Row (Intermediate) | 8-10 | 90-sec |
Resistance Band
- Beginners: 2-3 sets
- Experienced: 3 sets
- Sessions Per Week: One for beginners, two for intermediates.
Workout 1
| Exercise | Reps | Rest |
|---|---|---|
| Resistance Band Squat | 12-15 | 90-sec |
| Resistance Band Deadlift | 8-10 | 90-sec |
| Resistance Band Donkey Kick | 8-10 | 60-sec |
| Banded Overhead Press | 10-12 | 90-sec |
| Banded Lateral Raises | 10-12 | 90-sec |
| Banded Pull Apart | 8-10 | 90-sec |
| Upright Row (Intermediate) | 8-10 | 90-sec |
Workout 2
| Exercise | Reps | Rest |
|---|---|---|
| Curtsy Lunge to Squat | 8-10 | 1-min |
| Banded Squat Jacks | 8-12 | 90-sec |
| Resistance Band Leg Curl | 8-10 | 90-sec |
| Banded Overhead Press | 10-12 | 90-sec |
| One-arm Front Raises | 8-12 | 1-min |
| One-arm Lateral Raises | 8-12 | 1-min |
| Bent-Over Reverse Fly | 8-12 | 1-min |
| Shrug (Intermediate) | 10-12 | 1-min |
The Best Shoulder and Leg Gym Workout
Standard Routine
Example 1
| Workout | Reps | Rest |
|---|---|---|
| Barbell Back Squat | 15 x 3 | 3 min |
| Machine Leg Press | 12 x 3 | 2 min |
| Machine Leg Curl | 12 x 3 | 2 min |
| DB Romanian Deadlift | 8 x 2 | 2 min |
| Calf Raises | 15 x 3 | 2 min |
| Barbell Overhead Press | 12 x 3 | 2 min |
| Dumbbell Lateral Raise | 12 x 3 | 90-sec |
| Reverse Pec Deck Fly | 10 x 3 | 90-sec |
Example 2
| Workout | Reps | Rest |
|---|---|---|
| Arnold Press | 10 x 3 | 2 min |
| Bent-arm Lateral Raise | 10 x 3 | 2 min |
| Rear Delt Fly | 10 x 3 | 2 min |
| Upright Row | 10 x 3 | 2 min |
| Shrug | 10 x 3 | 90-sec |
| Dumbbell Lunges | 12 x 3 | 2 min |
| Leg Extension | 12 x 3 | 90-sec |
| Hip Thrust | 10 x 3 | 90-sec |
Superset workout
Superset 1
| Set 1 | Leg | Shoulder | Rest |
|---|---|---|---|
| 10 reps | Barbell Back Squat | DB Front Raises | 2 mins |
| 12 reps | Leg Extension | DB Lateral Raises | 2 mins |
| 12 reps | Leg Curl | Machine Reverse Fly | 2 mins |
| 10 reps | DB Step-up | Dumbbell Shrug | – |
Superset 2
| Set 1 | Leg | Shoulder | Rest |
|---|---|---|---|
| 12 reps | Dumbbell Lunges | DB/Barbell Overhead Press | 2 mins |
| 10 reps | Machine Leg Press | Dumbbell Lateral Raises | 2 mins |
| 10 reps | Romanian Deadlift | DB Rear Delt Fly | 2 mins |
| 10 reps | Weighted Calf Raises | Upright Row | – |
Download The Leg and Shoulder Workout PDF
References
- 1Goncalves A, Gentil P, Steele J, Giessing J, Paoli A, Fisher JP. Comparison of single- and multi-joint lower body resistance training upon strength increases in recreationally active males and females: a within-participant unilateral training study. Eur J Transl Myol. 2019 Feb 27;29(1):8052. doi: 10.4081/ejtm.2019.8052. PMID: 31019663; PMCID: PMC6460214
