The Only Leg Day Workout You'll Ever Need
We love them. We hate them. We can't stop fearing them. We can't stop talking about them.
If you need a "go to" leg day workout then this is it. While there are a million (billion, kazillion?) ways to train your legs, this program is complete. It will hammer your quads and hamstrings into submission, and have you joyously wincing the next day as you struggle to walk, but know that big gains are coming.
Related: The 60 Minute Leg Demolisher Workout
Bookmark this page. When you need a break from your current routine, and yearn to destroy your leggies in a new but effective way, this wondrous wheel session has your name written all over it.
Leg Day WorkoutHere are the key components of the program:
- Big Hitter
- Volume Beat Down
- Brutal Block Training
Big Hitter[caption id="attachment_18565" align="alignright" width="250"] Click here to order Versa Gripps now.[/caption]
Here, we start with compound movements for quads and hamstrings. The major muscle groups of the legs will be hit hard and heavy while you are fresh. Load the plates, lock down your form, and head to gainsville.
Squats lead off the festivities. Perform four sets with as much weight as possible, keeping good form. Follow your squats with stiff leg deadlifts.
Remember to use lifting straps or Versa Gripps if you need them. We are trying to work your legs here, not your grip. You don't want your grip to slip while you are placing a heavy load upon your lower back.
Volume Beat DownNow that you're already feeling a little wobbly in the knees, it's time for some volume work in the form of 15 rep sets.
Crush out hack squats followed by leg curls. Use warm-up sets if needed. Leg curls can be the seated, standing, or lying variation.
Brutal Block TrainingConsider this a three minute journey into the depths of hades. Grad your stop watch, or a timer app on your phone if you live in the modern era, and begin the fun.
Alternate between five reps of goblet squats and 10 reps of reverse lunges. For the reverse lunges, reps are total. You will be performing five reps for each leg. You're not done here until the three minute mark. Keep pushing yourself, resting as little as possible.
BurnoutTwo more exercises to round out this very intense leg workout. You will start with two sets of wall sits for max time, and finish with a 100 rep set of high box step ups. Make sure the box is at least 12 inches high.
|Build Big Legs|
|Leg Day Workout|
|Dumbbell Stiff Leg Deadlifts||3||10|
|Goblet Squats + Reverse Lunges||1||3 minutes|
|Wall Sit||2||Max Time|
|High Box Step Ups (Reps are per leg)||1||100|