The following leg workout routine is not for the timid! I personally use this workout routine whenever my legs stop responding from my regular weight lifting routine.
I find this particular leg workout routine a perfect remedy for those of you who have stubborn legs. Try this routine for 6 to 8 weeks and I guarantee your legs will have no choice but to grow.
The workout routine is set up for both, low strength repetitions and high repetitions.
There are four main exercises for the quadriceps. The weight will not be as heavy as your used to using but the intensity will increase dramatically.
Now, if you're just starting out, I don't recommend you try this leg workout because it will devestate your legs and lay you up for a week. In fact, don't try this workout until you've been training legs constantly for about 6 months. It may look simple but trust me, on that 3rd or 4th set of 50 repetitions on the leg press, you'll be screaming.
Go to building muscle 101's beginner and intermediate weight training routines if you are a beginner to working out. Click here.
I suggest you train hamstrings on a different day because you'll be in no shape to do anything after you've completed this leg workout routine.
This is a very high intense workout so be prepared to work hard!
The following split routine is an ideal program for this type of leg workout routine. You need to work the legs hard and give them plenty of time to rest.
An ideal split for this type of leg workout routine is as follows:
|Day 1: Monday||Chest / Triceps / Abs|
|Day 2: Tuesday
| Day 3: Wednesday
||Leg Workout (Front Thighs)|
|Day 4: Thrusday
|Day 5: Friday||Shoulders / Hamstrings / Abs|
|Day 6: Saturday
||Back / Biceps / Calves|
|Day 7: Sunday||Rest|
Repeat cycle after day 7.
Warm up on stationary bike: 5 to 10 minutes
1 set of 20- Warm up
1 set of 15
1 set of 12
1 set of 12
Increase the weight with each set but remember to keep the repetitions strict. You want to squeeze at the top of the exercise. This is your warm up exercise.
1 set of 20- Warm up
1 set of 12- 60% of max
1 set of 10- 70% of max
1 set of 8- 80% of max
1 set of 6 to 8- 85% of max
1 set of 20- Reduce weight to 60% of max
1 set of 20- Same as above
For the first three work sets, rest for about 50 seconds in between sets. For the last two sets, rest for about 1 1/2 minutes.
4 sets of 50 repetitions
Use anywhere from 40% to 60% or your max leg press. I suggest you start out with 40 to 50%. This is a very tough part of the leg routine and remember to breath throughout the exercise. It's not a race so keep you reps smooth and controlled. Try not to lock your legs out on the top part of the movement. Keep your head straight and level and concentrate hard.
This exercise will really test your will and drive to get big legs. Remember, complete these sets in proper form and after 6 weeks, your legs will start to grow. Keep going!
3 sets of 12
At this stage, your legs should feel like spaghetti. Use about 60% of you max hack squat and do this exercise slowly. Really concentrate on the movement.
That's it! If you can manage to keep your dinner down, congratulations. Remember to drink alot of water and it will be important for you to consume a protein/carb drink immediately after this workout routine. Try this drink here:
Simply blend everything in a blender and you have a very powerful muscle building drink.
You may not feel like eating but try and get some fast acting carbs into your system as soon as the workout routine is done. This way, you have enough energy to make it home! Also, it will help get the recovery process going in order to start building those legs.
Use this workout routine when you need to jump start your leg growth.
If you need help with your program, let me help. I'll explain:
This is a no cost service and all you have to do is fill out a simple form (no strings
Click here for help
All the best,
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > General Routines > Specialized Workout Routines