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Here’s how I structure mine, I have two lower body days a week:
One main barbell exercise - usually work up to a max effort
One heavy supplemental barbell exercises, 5x5ish (usually a squat if I deadlifted first, or vice versa) and then
3-5 assistance lifts, 50-100 reps each.
I switch around the exercises a lot. For isolation work at the end, usually choose one each for quad, posterior chain (ham/low back), glute and abs. Don’t care about the weight moved for this bit, more just getting a pump and working hard.If I push the pace, and superset the isolation work, I can get it done in around an hour.
Edit:
E.g.
Squat to 3rm
Romanian deadlift 4x6
Quad-focussed leg press 5x15
Hamstring curl 5x15
Hip thrust 5x20
Side bends 4x12
Ptown
Getting back to this, what is everyone’s (or someone’s) typical chest and leg day routine?
I don’t think I’m repping enough or lifting heavy enough to see fat loss and gains.