Most people dread leg day but I have always loved it. I specifically train my legs and glute twice a week. On Sundays I love to do heavier weight and lower repetitions. It usually takes me 90 minutes so I know on Sunday Morning I have extra time to get the whole workout in. My second leg workout of the week is usually on Wednesday or Thursday depending on my schedule. I still include main exercises like barbell squats and various deadlifts but try to incorporate more repetitions and use less weight. Below are examples of my two favorite leg workouts:
SUNDAY: LEGS
Warm Up 1:
4 x 20 Banded Side Step
4 x 20 Banded Bridge
Warm Up 2:
4 x 10 KB Deadlifts 35lb
4 x 20 Stability Ball Hamstring Curls
Pyramid:
4 x 15 Leg Press - 300, 325, 350, 375, 400lbs
4 x 12, 10, 8, 6 BB Squat - 105, 115, 130, 135lbs
4 x 12, 10, 8, 6 Landmine Deadlift - 95, 105, 110, 115lbs
Cycle:
4 x 10 BB Front Squat - 95lbs
4 x 10 Negative Romanian Deadlift - 105lbs
4 x 10 KB Swing - 40lbs
4 x 10 Hip Extension - 45lbs
Superset 1:
4 x 12 Standing Cable Glute Kickback - 22.5lbs
4 x 20 KB Walking Lunge - 20lb
WEDNESDAY: GLUTES
Cycle 1:
3 x 20 Banded Squats
3 x 20 Banded Bridges
3 x 20 Bridged Abduction
Cycle 2:
5 x 10 Leg Press - 300lbs
5 x 10 BB Squat - 95lbs
5 x 10 BB Sumo Deadlift - 95lbs
5 x 10 DB Step Back Lunge - 20lbs
5 x 10 BB Hip Thrusts - 135lbs
NOTES:
BB = Barbell
DB = Dumbbell
KB = Kettlebell
For Banded exercises I typically use the Hip Circle (Medium) that you can order here: