Traditional upper/lower body splits can be effective, but they aren't the only way to structure your training. Combining legs and shoulders in a single workout allows you to target a large number of muscles in one session, while also distributing the workload, which reduces the risk of overtraining and promotes better recovery.

Training shoulders will provide stability, good posture, and improve your performance in compound lifts. Training smaller muscles alongside leg exercises ensures you’ll still feel like you have had a satisfying and productive workout, which will benefit you in the long run, and help prevent muscle imbalances and injuries.

Add this effective leg and shoulder session to your weekly training plan for optimal gains. Make sure you include the warm up to keep yourself flexible.

Leg and Shoulder Warm Up

AMRAP Warm Up (4 Minutes)

• Air squats - 10 reps.

• Walkouts - 5 reps.

• Prone Y raises (either bodyweight or with a pair of light Hand Weights) - 10 reps.

• Burpees - 5 reps.

Dynamic Stretching Warm Up

• Leg swings (forward and lateral) - 10 reps per leg, each direction.

• Resistance band pull aparts - 20 reps.

• Downward dog toe taps - 10 reps per arm.

• Child's pose - 20 seconds.

Shoulder and Legs Workout

Barbell Back Squat

• Perform - 3 sets of 6-8 reps.

• Targets - quads, glutes, hamstrings, and core.

Overhead Press

• Perform - 3 sets of 6-8 reps.

• Targets - anterior deltoids, lateral deltoids, and triceps.

• Variation - barbell or dumbbells.

Romanian Deadlifts

• Perform - 3 sets of 8-10 reps.

• Targets - hamstrings, glutes, and lower back.

Front Raises

• Perform - 3 sets of 10-12 reps.

• Targets - anterior deltoids.

Reverse Flyes

• Perform - 3 sets of 12-15 reps.

• Targets - posterior deltoids, rhomboids, and trapezius.

• Variation - dumbbells or cable machine.

Leg Press

• Perform - 3 sets of 10-12 reps.

• Targets - quads, glutes, and hamstrings.

• Variation - Home Leg Press or one of these alternative exercises.

Single Arm Overhead Walking Lunges

• Perform - 3 sets of 10-12 reps per leg, swapping arm halfway.

• Targets - quads, glutes, and hamstrings.

• Variation - dumbbell or kettlebell.

Calf Raises

• Perform - 3 sets of 15-20 reps.

• Targets - calves.

• Variation - standing or with a Seated Calf Raise Machine.

Single Arm Suitcase Carry

• Perform - 3 sets of 20 meters each side

• Targets - core, shoulders, upper back, arms, quads, hamstrings, glutes, hip flexors, and calves.

• Variation - dumbbell, kettlebell, or Farmers Walk Handles.

When performing this workout, rest 60-90 seconds between sets and prioritise good form over lifting heavy weights. This session can be used as a standalone workout when you’re short on time, or as an efficient way to structure your weekly routine. Progress by increasing the weight, the sets, or the repetitions. Be sure to incorporate rest days for optimal recovery.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength