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Looking for a workout plan that lets you train without using your legs? Special conditions like an injury can cause you to go easy on the legs. That’s why today I’m going to show you how to train in this case and which exercises are best. In this article you will find a full body as well as a 2 and 3 split workout plan without leg loading.
Full body training plan without legs
Ideal for athletes with little training experience
Back, chest, shoulders & arms
– Rowing (3x 6-8)
– Incline Bench Press (3x 6-8)
– Lat pulldown (3x 8-12)
– Lateral Raise (3x 8-12)
– Biceps curls (3x 8-12)
– Triceps press (3x 8-12)
– Crunches (3x 8-12)
2 day split training plan without legs
Ideal for athletes with moderate training experience
Day A: Chest, Shoulders & Triceps
– Incline Bench Press (3x 6-8)
– Shoulder press (3x 6-8)
– Flat Bench Press (3x 6-8)
– Lateral raises (3x 8-12)
– Flying (3x 8-12)
– Triceps press (3x 8-12)
Day B: Back, Biceps & Posterior Shoulder
– Barbell Row (3x 6-8)
– Lat pulldown (3x 6-8)
– Dumbbell Row (3x 6-8)
– Butterfly Reverse (3x 8-12)
– Biceps Curls (3x 8-12)
– Crunches (3x 8-12)
3 day split training plan without legs
Ideal for athletes with a lot of training experience
Day A: Chest & Triceps
– Incline Bench Press (3x 6-8)
– Flat Bench Press (3x 6-8)
– Flying (3x 8-12)
– Push-ups (3x 8-12)
– Tight bench press (3x 8-12)
– Triceps Press (3x 8-12)
Day B: Back & Biceps
– Barbell Row (3x 6-8)
– Lat pulldown (3x 6-8)
– Dumbbell Row (3x 8-12)
– Pull-ups (3x 8-12)
– Biceps curls (3x 6-8)
– Hammer curls (3x 8-12)
Day C: Shoulders & Abdominals
– Shoulder Press (3x 6-8)
– Lateral Raise (3x 8-12)
– Upright Row (3x 8-12)
– Butterfly Reverse (3x 8-12)
– Crunches (3x 8-12)
– Criss Cross (3x 8-12)
Conclusion
As you can see, it’s possible to put together a good workout plan even without loading your legs. If you were looking for this workout plan because of an injury, I still recommend consulting with someone who knows your individual situation. If you are unsure if you can do an exercise or have concerns about exercising in general, you can consult your doctor or physical therapist and show them this workout plan. If you are currently injured, I wish you a speedy recovery and happy training!
Did this article help you plan your workout? Feel free to share your experience in the comments, I look forward to exchanging ideas with you. If you have further questions about the training plan, you can also ask me there, I’m happy to help you!