Muscle Building Leg Workout

Workout Goal: Build lean muscle mass while increasing strength particularly in the legs
Features: Upper/Lower Workout Split with leg specialization

One of the most critical elements that you want to be sure to develop effectively throughout your workouts is the lower body. Unfortunately many people completely overlook this group of muscles because they place too high of a priority on the upper body muscles.

While there’s no question that you want to work the upper body as well, having strong legs gives you a solid foundation upon which to build on. The following workout is designed to really target in on the lower body muscles and make sure that they are receiving a high level of attention so they can get the growth and strength gains that you’re looking for.

Take note that the leg workouts will be incredibly intense in this workout routine so you should avoid doing anything on your recovery days except resting.

Workout Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio along with an initial warm-up set on your first lift. Aim to lift only a small amount of weight on this set but focus on using correct form to get the blood flowing to the muscles
  • Use a heavy enough weight that has you fully fatigued by the time you hit the last rep indicated but not so heavy that you aren’t able to maintain good form
  • Focus on lifting heavy first and foremost. If you need to rest slightly longer than what’s indicated to keep the weight heavy, do so.
  • At the same time, always make sure you’re maintaining the proper form. If good form is not used, injury risk will be high.
  • Perform the workout using a Monday/Wednesday/Thursday/Friday set-up or a Tuesday/Wednesday/Friday /Saturday set-up
  • Make sure to consume your post-workout meal or shake immediately after this workout to promote maximum recovery
  • The only cardio to be done is light walking to ensure that you are able to recover from each session

Day 1:

Exercise Sets Reps Rest
Bench Press 3 6 2 minutes
Barbell Rows 3 6 2 minutes
Lat Pull-Down 3 8 90 seconds
Shoulder Press 3 8 90 seconds
Bicep Curl supersetted with Triceps Extension 2 10 45 seconds
Lateral Raise supersetted with Front Raise 2 10 45 seconds
Lying Leg Raise 2 12 30 seconds
Decline Ab Crunch 2 12 30 seconds

Day 2:

Exercise Sets Reps Rest
Front Squats 4 5 2 minutes
Deadlifts 4 5 2 minutes
Superset: Lunges, Leg Extension 3 10 90 seconds
Superset: Single Leg Deadlift, Hamstring Curl 3 10 90 seconds
Superset: Standing Calf Raise, Seated Calf Raise 2 12 30 seconds

Day 3:

Exercise Sets Reps Rest
Bench Press 3 8 2 minutes
Seated Rows 3 8 2 minutes
Pull-ups 3 8 90 seconds
Shoulder Press 3 8 90 seconds
Hammer Curl supersetted with Tricep Rope Press-down 2 10 45 seconds
Upright Row supersetted with Reverse Fly 2 10 45 seconds
Ab Crunch on Ball 2 12 30 seconds
Plank 2 45-60 second hold 30 seconds

Day 4:

Exercise Sets Reps Rest
Back Squats 4 8 2 minutes
Leg Press 4 8 2 minutes
Split Squats 4 10 90 seconds
Superset: Leg Extensions, Hamstring curl 3 12 45 seconds
Drop set: Standing Calf Raise 2 12-10-8 30 seconds
Drop Set :Seated Calf Raise 2 12-10-8 30 seconds

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