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8 Weeks To Bigger Legs
Bulking
Advanced
Barbell
Plan Details
The 8 Weeks To Bigger Legs routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Every individual who lifts hard at the gym wants to develop bigger and muscular legs, one of the hardest and neglected muscles. This is a 8-Week Training Routine to help an individual build bigger and stronger leg muscles with compound and isolation exercises to increase strength and mass. There are two separate workouts provided, as the legs should be trained two times a week, with each day containing important and beneficial muscle building exercises. Before the actual working sets that you are performing, you will perform two warm up sets to help loosen up and warm up the muscles. Once into the working sets you will perform your first set with the normal amount of weight that you are able to reach 12 repetitions for. After your first set you will increase the weight and reduce the amount of repetitions performed to 10 repetitions. Finally on your last set you will increase the weight even more to the point that you are able to perform 4 6 repetitions with proper form to bulk up the leg muscles. For the workout day you will perform a total of 5 sets for each exercise. *** Notes : It is important to stretch and loosen up the leg muscles to prevent any injury. You can increase the intensity of the workout by reducing the resting time between each set. Form for each set is key when performing each exercise to receive the full benefit of the workout that you are doing.
Routine detail
Day 1
Workout A
Est. 53 min
5 exercises
Barbell Squat
3 Sets x 12,10,6 Reps
Barbell Lunge
3 Sets x 12,10,6 Reps
Machine Seated Leg Curl
3 Sets x 12,10,6 Reps
Machine Leg Extension
3 Sets x 12,10,6 Reps
Machine Seated Calf Raise
3 Sets x 12,10,6 Reps
Day 1
Warm Up
Est. 28 min
5 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Lunge
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Day 2
Warm Up
Est. 28 min
5 exercises
Machine Leg Press
2 Sets x 12 Reps
Barbell Front Squat
2 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Day 2
Workout B
Est. 53 min
5 exercises
Machine Leg Press
3 Sets x 12,10,6 Reps
Barbell Front Squat
3 Sets x 12,10,6 Reps
Barbell Deadlift
3 Sets x 12,10,6 Reps
Calf Press On Leg Press
3 Sets x 12,10,6 Reps
Barbell Standing Calf Raise
3 Sets x 12,10,6 Reps
