Legs and Shoulders Workout: How To Pair Them + 3 Complete Routines

Legs and shoulders can be two of the tougher muscle groups to build, but also some of the most rewarding. A lot of “almost-there” physiques are missing one of these pieces: capped shoulders up top and dense legs down low. And yes, nobody wants the look of someone who exclusively trains biceps.

Genetics can make legs or delts stubborn for some lifters, but that does not mean you’re stuck forever. It usually means you need better programming, more consistency, and a smart way to increase quality volume.

One option that works shockingly well: a legs and shoulders workout.

It’s not the most common split, but because these are non-competing muscle groups, you can train them together and still push each hard. Below we’ll break down why it works, how to program it, and give you three workouts (strength, hypertrophy, and a time-saver superset plan).

Quick Answer

Yes, you can work out legs and shoulders together because they do not directly compete. Pairing them can save time and make it easier to hit both muscle groups twice per week. Lead with the muscle group you want to prioritize, keep compounds early, and use isolation work or supersets later to manage fatigue.

Key Takeaways

What This Article Covers

• Whether you can pair legs and shoulders together
• Pros and cons of leg and shoulder workouts
• Programming options for leg and shoulder day
• Best exercises for a leg and shoulder routine
• Three complete legs and shoulders workouts for strength, hypertrophy, and time-saving supersets

Can I Workout Legs and Shoulders Together?

Absolutely. These muscle groups do not compete with each other, which means you can train them together without one directly limiting the other.

For example, your legs may be tired from intense dumbbell leg exercises, but that fatigue generally won’t affect your shoulder press, lateral raise, rear delt flies, or other shoulder isolation work. Even if your lower body is smoked, your upper body can still be fresh enough to use good form and hit your delts hard.

That opens up multiple ways to structure training. Let’s go through the pros and cons so you can decide if it fits your goals and recovery.

Pros of Leg and Shoulder Workouts

1. Saves time

Any time you can hit two muscle groups in one session, you get more out of your training week. This is especially useful if you have limited training days or you want to bring up a lagging area without adding an extra day to your split.

Just make sure you are advanced enough to handle the workload. Pairing muscle groups can make for a more demanding session.

2. Increases frequency

If you’re thinking about how often to train, this pairing makes it easier to hit legs and shoulders twice weekly. More experienced lifters often see better results with higher training frequency for a muscle group, as long as volume and recovery are managed well.¹

3. Builds work capacity

Training two muscle groups will generally involve more total sets and reps than training one. Over time, this can increase your overall work capacity, which makes it easier to keep progressing with progressive overload and accumulate productive weekly training volume.

4. Helps build lagging muscle groups

If your shoulders or legs are underdeveloped, this approach can be a practical fix. The time savings and improved frequency can help you add targeted volume and improve symmetry, reduce muscular imbalances, and improve gym performance.

Cons of Leg and Shoulder Workouts

The main downside is simple: it can be a lot of volume.

If you’re a newer lifter, your recovery and technique may not hold up well with a longer, higher-volume session. In that case, build your base first with a simpler split, or use a full-body routine that spreads volume across the week.

Also, pairing these two groups can feel confusing at first. Should you alternate muscle groups? Superset? Do all legs then all shoulders? The answer depends on your goal, your experience, and which lifts you want to prioritize. We’ll make that easy in the sections below.

Essential Considerations for Shoulder and Leg Workouts

If you’re ready to run this combo workout, keep these guidelines in mind:

• Prioritize recovery: If your sleep, appetite, and soreness are wrecked, reduce sets or take an extra rest day.
• Keep compounds clean: Don’t sacrifice squat or press form just to “do more.”
• Warm up smart: A few ramp-up sets for the first compound lift plus light shoulder activation goes a long way.

If you’re a novice lifter, you can still do a shoulder and leg split, but start lighter and keep volume conservative until your work capacity catches up.

Should You Train Legs or Shoulders First?

It depends, but here are the most useful rules.

1. Train the lagging muscle group first

Whichever area needs more attention should usually go first, while you’re freshest. Think of it like starting a road trip with a full tank: you handle the most important miles before you run low.

If shoulders are your priority, start with your main shoulder compound movement and work down into isolation. If legs are lagging, lead with squats or your main lower-body compound.

Over time, you can rotate the priority. Many lifters alternate “lead muscle group” weekly or monthly to keep progress balanced.

2. If both are developed, choose the lift that needs the most focus

If you’re equally happy with both groups, lead with the most technical or demanding movement. If you’re pushing squat strength, squat first. If your overhead press is the focus, press first. Simple.

Other Leg and Shoulder Workout Options

There are a few clean ways to structure this session depending on your goal and your time.

Alternating muscle groups

Alternating can break up the grind of doing multiple leg exercises in a row and gives the working muscle extra rest. For example, after a brutal set of squats, your legs get a breather while you hit delts.

A practical example: doing rear delt work before back squats can warm up the shoulders, which helps lifters who struggle with tight shoulders and bar position during squats.

Supersets

If you’re short on time or you love staying busy, supersets can work really well. You do a leg movement, then a shoulder movement, with minimal rest between them.

One caution: be careful supersets do not wreck performance on your big compound lifts. If you notice your squat depth, bracing, or bar speed falls apart, switch to a different pairing or do the compounds with full rest.

Supersets are often best saved for accessories. For example, quad extensions followed by lateral raises can cut training time without compromising technique.

Programming Options That Include a Leg and Shoulder Day

Programming depends on your goals, experience, and schedule. Here are a few ways a legs and shoulders day can fit.

3-Day Split

A 3-day split works well for newer lifters or anyone with limited training days:

• Legs/Shoulders
• Chest/Back
• Arms/Abs

4-Day Split

The 4-day split is great for intermediate lifters who want more weekly volume:

• Legs/Shoulders
• Chest/Tris
• Back/Bis
• Legs/Shoulders

5-Day Split

A 5-day split is usually more bodybuilding-style and best for advanced lifters:

• Quads/Shoulders
• Arms
• Chest
• Glutes/Hamstrings/Shoulders
• Back

Best Exercises to Include in a Leg and Shoulder Routine

There are endless exercises for these muscle groups, so we narrowed it to high-value options that fit this pairing well. The rule: compounds first, isolation later.

Leg Exercises

• Barbell Back Squats
• Front Squats
• Conventional Deadlifts
• Romanian Deadlifts
• Dumbbell Rear Foot Elevated Split Squats
• Dumbbell Walking Lunges
• Isolation Accessory Machine Movements (Quad Extensions, Hamstring Curls, Leg Presses)
• Standing or Seated Calf Raises

Shoulder Exercises

• Standing Dumbbell Shoulder Press
• Standing Barbell Shoulder Press
• Seated Dumbbell Arnold Press
• Lateral Raises (Dumbbell or Cable)
• Dumbbell Shoulder Shrugs
• Dumbbell Bent-Over Rear Delt Flies

The Best Legs and Shoulder Workout Routines

Below are three routines: one for strength, one for hypertrophy, and one built around time-saving supersets.

If you're performing the superset routine, start with exercise 1, follow immediately with exercise 2, and then take the recommended rest before repeating each move again for the specified number of sets.

Strength Workout

Hypertrophy Workout

Time Saver Superset Workout

Common Questions

Is legs and shoulders day good for beginners?

It can be, but beginners should keep volume lower and focus on technique. A 3-day split or full-body plan is often a smoother start.

How long should a legs and shoulders workout take?

Most lifters finish in 60 to 90 minutes. The superset version is designed to be shorter if you keep transitions tight.

Can I do legs and shoulders twice per week?

Yes. Many lifters do best with two sessions per week when weekly volume and recovery are appropriate.

Legs and Shoulders: The Muscle Pairing Dream Team

Whew. That went as fast as supersetting legs and shoulders. You now have the knowledge, exercises, workout split options, and programs to safely and effectively combine these muscle groups for outstanding results.

Remember the reason you’re pairing them: save time, increase frequency, and bring up stubborn areas without sacrificing performance. Pick the plan that matches your goal, track progress, and keep form crisp.

Related:

• The Ultimate Leg Workout For Strength & Mass
• The Best 5x5 Workout to Build Strength & Mass
• The Best Back & Shoulders Workout
• The Ultimate Shoulders & Arms Workout

BEST HYPERTROPHY PROGRAM

SFS Hypertrophy Program

Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...

View Now

References:

1. Dankel SJ, Mattocks KT, Jessee MB, et al. Frequency: The Overlooked Resistance Training Variable for Inducing Muscle Hypertrophy? Sports Medicine. 2016;47(5):799-805. doi:10.1007/s40279-016-0640-8