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TRAINING TIPS

5-Day Beginner Leg Mass Workout

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Take a look at pictures of many lifters and notice how small their legs are when compared to their upper body.

However, though many pay attention to their legs, lack of a solid base of mass building exercises and poor form when exercising, are usually the culprit.

Legs muscles are always used. Thus, it’s not easy to make them grow. One needs to shock them.

 

Leg Building Program to Shock Your Legs to Grow 

Workout 1

1

Barbell Squat

Image result for upright row barbell

4 sets, 4-6 reps

2

Dumbbell Lunges

Image result for dumbbell squat gif

4 sets, 12 reps each leg

3

Leg Press

Image result for bodybuilding

3 sets, 12-15 reps

4

Lying Leg Curls

Image result for hamstring machine gif

3 sets, 12 reps

5

Leg Extensions

Image result for cain velasquez legs

3 sets, 20 reps

6
Standing Calf Raises

Image result for calf muscle exercises

4 sets, 12 reps

Workout 2

1

Barbell Deadlift

Image result for hack barbell squats

4 sets, 4-6 reps

2

Dumbbell Rear Lunge

Image result for Lunge

4 sets, 15 reps

3

Hack Squat

Image result for hack squat gif

3 sets, 8-12 reps

4
Seated Leg Curl

Image result for Thigh

3 sets, 8-12 reps

5

Leg Extensions

Image result for cain velasquez legs

3 sets, 15 reps

6

Seated Calf Raise

Image result for seated calf raise gif

4 sets, 20 reps

Workout 3

1

Leg Press

Image result for leg press gif

4 sets, 4-6 reps

2

Romanian Deadlift

Image result for straight leg deadlift

4 sets, 8 reps

3

Dumbbell Step Ups

Image result for step up workout gif

4 sets, 15 reps (each leg)

4

Leg Extensions

Image result for cain velasquez legs

3 sets, 12 reps

5

Thigh Abductor

Image result for adductor machine gif

3 sets, 12 reps

6

Standing Barbell Calf Raise

Image result for calf muscle exercises

4 sets, 12-15 reps

Workout 4

1

Front Barbell Squat

Image result for barbell squat

4 sets, 8-12 reps

2

Barbell Lunge

Image result for barbell squats gif

4 sets, 20 reps (each leg)

3

Leg Press

Image result for leg press gif

3 sets, 15-20 reps

4

Lying Leg Curls

Image result for hamstring machine gif

3 sets, 15 reps

5

Leg Extensions

Image result for cain velasquez legs

3 sets, 10 reps


6

Seated Calf Raise

Image result for seated calf raise gif

4 sets, 20 reps

Workout 5

1

Hack Squat

Image result for hack squat gif

3 sets, 4-6 reps

2

Romanian Deadlift

Image result for straight leg deadlift

3 sets, 8 reps

3
Dumbbell Lunges

Image result for dumbbell squat gif

4 sets, 25 reps (each leg)

4
Leg Extensions

Image result for cain velasquez legs

3 sets, 20 reps

5

Seated Leg Curl

Image result for Thigh

3 sets, 15 reps

6

Calf Press on the Leg Press Machine

Image result for man doing calf press on the leg press machine gif

3 sets, 12 reps

 

 

 

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