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Dedicated Leg Bluilder
Bulking
Beginner
Machine strength
Plan Details
The Dedicated Leg Bluilder routine by XXX VikDiesel is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This routine focuses almost entirely on leg training and can serve as a routine for those with weak wheels or those with upper body injuries.
Routine detail
Mon
Hams +
Est. 43 min
5 exercises
Machine Single-Leg Curl
3 Sets x 20 Reps
Seated One Leg Rotary Calf Press Machine
3 Sets x 20 Reps
One Arm Machine Tricep Extension
3 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 20 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 13 Reps
Tue
Quads +
Est. 48 min
6 exercises
Machine Single-Leg Extension
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Seated rotary calf press machine
3 Sets x 13 Reps
One Leg Leg Press
3 Sets x 20 Reps
Wed
Abs +
Est. 30 min
4 exercises
Leg Raise
3 Sets x 20 Reps
Jumping Jacks
3 Sets x 30 Reps
Torso rotation machine
3 Sets x 10 Reps
Decline Crunch
3 Sets x 13 Reps
Thu
Calves +
Est. 36 min
5 exercises
Straight Leg Toe Jump
3 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Seated One Leg Rotary Calf Press Machine
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 10 Reps
Full Squat Rocket Jumps
3 Sets x 13 Reps
Fri
Multi Joint +
Est. 42 min
6 exercises
Dumbbell Single Leg Squat
3 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Prisoner Squat
3 Sets x 13 Reps
Reverse Calf Raise (i.e. Toe Raise) on Leg Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Glute kickback machine
3 Sets x 13 Reps
Sat
Abs +
Est. 27 min
4 exercises
Bench Hip Thrust
3 Sets x 13 Reps
Jumping Jacks
3 Sets x 30 Reps
Torso rotation machine
3 Sets x 10 Reps
Plank
2 Sets
