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Sunday, November 13, 2016

The Ultimate Leg Workout

A good leg workout trains both the quadriceps and hamstrings and focus on heavy, compound movements. It can also include glute- and calf-specific training if necessary.

Just like any other muscle group, the legs can benefit from higher rep work, but you have to emphasize the heavy weightlifting if you want them to continue to grow over time.

 I want to give you a simple leg workout that you can do for the next 8 weeks to see how my advice works for you.

What I want you to do over the next 8 weeks is perform the following leg workout once every 5 – 7 days:

Barbell Back Squat

Warm up and 3 sets of 4 to 6 reps (men) or 8 to 10 reps (women)

Front Squat

3 sets of 4 to 6/8 to 10 reps

Bulgarian Split Squat

3 sets of 4 to 6/8 to 10 reps

Hip Thrust

3 sets of 8 to 10 reps

Standing Calf Raise

3 sets of 8 to 10 reps

Seated Calf Raises

3 sets of 8 to 10 reps

45 Degree Calf Raise

3 sets of 12 to 15 reps


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