If you train your shoulder and legs together on the same day, this article can be helpful for you. Here, I’ve shared different types of leg and shoulder workout routines, such as body weight, dumbbell, resistance band, and gym.
Depending on the type of exercise you do, you can save one of the workouts. For example, I train in the gym, so I follow one of the gym workout routines, where I do chest and triceps on day 1, back and biceps on day 2, and Legs and shoulder on day 3.
Legs and shoulders are 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, because it requires significant strength and endurance but you can also give it a try.
Related: The 5 Best Workout Splits For Strength & Gain (With PDF)
How to Create a Shoulder and Leg Workout Routine?
The lower body has four primary muscles to train, quadriceps, hamstrings, calves, and glutes, while the shoulder has three specific muscles to focus on, anterior delt, side delt, and posterior delt. So based on this, you’ll need to incorporate five to seven different exercises so you can 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, but they are also challenging. Squats, dumbbell I-Y-T raises, and Romanian deadlifts are examples of compound movements. While Isolation exercises focus on a specific muscle. Examples of isolation exercises are leg extension, calf raise, lateral raise, and reverse fly.
If you only include compound movements, you’ll feel breathed out in a short time and won’t be able to work out efficiently.
Well, 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 at home in multiple ways, such as with your own body weight, resistance band, and dumbbells. Whatever you use to exercise, I’ve got something for everyone.
Bodyweight
Workout 1 – Beginner
| Exercise | Reps | Rest |
|---|---|---|
| Standard Squat | 15 x 3 | 60-sec |
| Reverse Lunges | 10 x 3 | 60-sec |
| Standing Calf Raise | 12 x 2 | 45-sec |
| Kneeling Pike Pushup | 10 x 3 | 60-sec |
| Floor IYT Raises | 10 x 3 | 60-sec |
Workout 2 – Intermediate and Advanced
| Exercise | Reps | Rest |
|---|---|---|
| Standard Squat | 20 x 4 | 1-min |
| Bulgarian Split Squat | 10 x 3 | 1-min |
| Step-up | 12 x 3 | 1-min |
| Standing Calf Raise | 12 x 3 | 45-sec |
| Pike Pushup | 12 x 3 | 1-min |
| Bodyweight Lateral Raises | 10 x 3 | 1-min |
| Bodyweight Incline Row | 10 x 3 | 1-min |
Dumbbell shoulder and legs workout
- 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 |
| Dumbbell Rear Delt 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 legs and shoulders workout
- Newbie: 2-3 sets
- Experienced: 3 sets
- Frequency: Once a week for beginners, twice 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 Legs Workouts to do at Gym
Standard Routine
Workout 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 |
Workout 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 | – |
