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TRAINING TIPS

Get Big Legs with This Daily Exercise Plan

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Word to the wise: effective leg training can leave you nauseated and limping for days.

This 4-week leg specialization program cures what many are prone to: big upper body and anaemic legs.

You’re going to have to back off the other training (there’ll still be a one day per-week upper body maintenance workout) and focus on adding volume to your legs.

Monday, Thursday and Saturday will be lower body days, Tuesday is your maintenance day and Wednesday, Friday and Sunday are off days. Do not schedule leg workouts on back-to-back days.

We’ll be using weekly undulating, meaning the sets and reps will change from week to week.

If you can’t use good technique and full range of motion on all the lifts, you’re not ready for this specialization.

Week 1

Image result for leg exercises

Workout A – Legs

* Barbell Back Squat – sets= 4, reps= 8-10

* Walking Lunge – sets= 3, reps= 8-10

* Lying Hamstring Curl – sets= 3, reps 8-10

* Pull-Through – sets= 3, reps= 8-10

* Standing Single – Leg Calf Raise – sets= 3, reps= 8-10

* Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and try to match the amount of reps with the new weight. If you do 10 reps with 225 pounds on the last set of back squats, drop the weight to 180 pounds and get up to 10 reps.

Workout B – Legs

* Sumo Deadlift – sets= 4, reps= 8-10

* Dumbbell Split Squat – sets= 3, reps= 8-10

* Hip Thruster – sets=3, reps=  8-10

* Leg Extension – sets= 3, reps= 8-10

* Hanging Knee Raise – sets= 3, reps= 8-10

* 20-Rep Squat – sets= 1 reps= 20

* Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and try to match the amount of reps with the new weight. If you did 10 reps with 225 pounds on the last set of sumo deadlifts, drop the weight to 180 pounds and get 10 reps.

Workout C – Legs

* Front Squat – sets= 4, reps= 8-10

* Barbell Romanian Deadlift – sets= 3, reps= 8-10

* Dumbbell Step-Up – sets= 3, reps= 8-10

* Glute-Ham Raise – sets= 3, reps= 8-10

* Seated Calf Raise – sets= 3, reps= 8-10

* Farmer’s Walk Medley – sets= 3, distance = 50 yards

* Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and try to match the amount of reps with the new weight. If you did 10 reps with 185 pounds on the last set of front squats, drop the weight to 125 pounds and try 10 reps.

Workout D – Upper Body

* Chin-Up – sets= 4, reps= 8-10

* Incline Barbell Bench Press – sets= 3, reps= 8-10

* Single-Arm Dumbbell Row – sets= 3, reps= 8-10

* Seated Overhead Press – sets= 3, reps= 8-10

* Seated Cable Row – sets= 3, reps= 8-10

* Pall of Press – sets= 2, reps= 10

* Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and match the amount of reps with the new weight.

Week 2

Exercises To Build Leg Muscles Effectively

Workout A – Legs

* Barbell Back Squat– sets= 5, reps= 6-8

* Walking Lunge – sets= 4, reps= 6-8

* Lying Hamstring Curl – sets= 4, reps= 6-8

* Pull-Through – sets= 4, reps= 6-8

* Standing Single Leg Calf Raise – sets= 4, reps= 6-8

* Two Minute Leg Press – sets= 1, reps= 2 min.

* Double Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50%, and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30%. Get as many reps as possible, keeping proper form.

Workout B – Legs

* Sumo Deadlift – sets= 5, reps= 6-8

* Dumbbell Split Squat – sets= 4, reps= 6-8

* Hip Thruster – sets= 4, reps= 6-8

* Leg Extension – sets= 4, reps= 6-8

* Hanging Knee Raise – sets= 4, reps= 6-8

* 20 Rep Squat – sets= 1, reps= 20

* Double Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% then get as many reps as possible, keeping proper form.

Workout C – Legs

* Front Squat – sets= 5, reps= 6-8

* Barbell Romanian Deadlift – sets= 4, reps= 6-8

* Dumbbell Step-Up – sets= 4, reps= 6-8

* Glute-Ham Raise – sets= 4, reps= 6-8

* Seated Calf Raise – sets= 4, reps= 6-8

* Sprints – sets= 3 x 150 yards/100 yards/75 yards

* Do 3 sets of sprints: 150 yards, 100 yards and 75 yards, resting as much/as little as possible between sprints. You can use a treadmill or a track/field.

* Double Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50%, and the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and get as many reps as possible, keeping proper form.

Workout D – Upper Body

* Chin-Up – sets= 5, reps= 6-8

* Incline Barbell Bench Press – sets= 4, reps= 6-8

* Single-Arm Dumbbell Row – sets= 4, reps= 6-8

* Seated Overhead Press – sets 4, reps= 6-8

* Seated Cable Row – sets= 4, reps= 6-8

* Barbell Rollout – sets= 3, reps= 8

* Double Drop Set. After completing the last rep of the last set, rest for 15 seconds, lessen the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30%. Get as many reps as possible, keeping proper form. If needed, use a lat pull-down machine to complete the double drop set of chin-ups.

Week 3

Image result for exercises to get big legs

Workout A – Legs

* Barbell Back Squat – sets= 4, reps= 10-12

* Walking Lunge – sets= 4, reps= 10-12

* Lying Hamstring Curl – sets= 4, reps= 10-12

* Pull-Through – sets= 3, reps= 10-12

* Standing Single-Leg Calf Raise – sets= 3, reps= 10-12

* Two Minute Leg Press = 1- 2 min.

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.

Workout B – Legs

* Sumo Deadlift – sets= 4, reps= 10-12

* Dumbbell Split Squat – sets= 4, reps= 10-12

* Hip Thruster – sets= 4, reps= 10-12

* Leg Extension – sets= 3, reps= 10-12

* Hanging Knee Raise – sets= 3, reps= 10-12

* 20-Rep Squat – sets= 1, reps= 20

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.

Workout C – Legs

* Front Squat – sets= 4, reps= 10-12

* Barbell Romanian Deadlift – sets= 4, reps= 10-12

* Dumbbell Step-Up – sets= 4, reps= 10-12

* Glute-Ham Raise – sets= 3, reps= 10-12

* Seated Calf Raise – sets= 3, reps= 10-12

* Farmer’s Walk Medley – sets= 3, distance= 50 yards

Try to use heavier weights than in week one.

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.

Workout D – Upper Body

* Chin-Up – sets= 4, reps= 10-12

* Incline Barbell Bench Press – sets= 4, reps= 10-12

* Single-Arm Dumbbell Row – sets= 4, reps= 10-12

* Seated Overhead Press – sets= 3, reps= 10-12

* Seated Cable Row – sets= 3, reps=10-12

* Reverse Crunch – sets= 3, reps=12

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.

Week 4

Image result for exercises to get big legs

Workout A – Legs

* Barbell Back Squat – sets= 2, reps= 15

* Walking Lunge – sets= 2, reps= 15

* Lying Hamstring Curl -sets= 2, reps= 15

* Pull-Through – sets= 2, reps= 15

* Standing Single-Leg Calf Raise – sets= 2, reps= 15

* Two Minute Leg Press = 1 – 2 min.

Workout B – Legs

* Sumo Deadlift – sets= 2, reps= 15

* Dumbbell Split Squat – sets= 2, reps= 15

* Hip Thruster – sets= 2, reps= 15

* Leg Extension – sets= 2, reps= 15

* Hanging Knee Raise – sets= 2, reps= 15

* 20-Rep Squat – sets= 1, reps= 20

Workout C – Legs

* Front Squat – sets= 2, reps= 15

* Barbell Romanian Deadlift – sets= 2, reps= 15

* Dumbbell Step-Up – sets= 2, reps = 15

* Glute-Ham Raise – sets= 2, reps = 15

* Seated Calf Raise – sets= 2, reps = 15

* Sprints x 3 – distance = 100 yards/ 75 yards/ 50 yards

Workout D – Upper Body

* Chin-Up – sets= 4, reps= 15

* Incline Barbell Bench Press – sets= 2, reps= 15

* Single-Arm Dumbbell Row – sets= 2, reps= 15

* Seated Overhead Press -sets= 2, reps= 15

* Seated Cable Row – sets= 2, reps= 15

* Kneeling Cable Crunch – sets= 2, reps= 15

Reminders:

1. Do the concentric (lifting) as quickly as possible.

2. Rest periods can be a bit longer for the compound “A” lifts (75 to 90 seconds) and between 45 and 75 seconds for the remainder of the program.

3. For the Two Minute Leg Press goes, increase the amount of reps from week to week. Keep track.

4. The compressive forces of the leg press are often underestimated due to backrest. Manage this by keeping a natural arch in the lower back for the entire set .

5. If your squat form starts to break down to the point of being risky, end the set and do the lift another day.

6. Up your protein and get 7-9 hours of sleep.

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