8 Weeks To Bigger Legs
Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1109 / 22132

Average Rating

71

64 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

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.

Day 1 Warm Up
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 2 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 2 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 2 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 2 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 2 Progress Chart
Day 1 Workout A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 12,10,6 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 120 sec 12,10,6 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 12,10,6 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 120 sec 12,10,6 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 120 sec 12,10,6 3 Progress Chart
Day 2 Warm Up
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 60 sec 12 2 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 12 2 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12 2 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 2 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 60 sec 12 2 Progress Chart
Day 2 Workout B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 120 sec 12,10,6 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 120 sec 12,10,6 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 12,10,6 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 120 sec 12,10,6 3 Progress Chart

Lower Legs

Standing Barbell Calf Raise Standing Barbell Calf Raise 120 sec 12,10,6 3 Progress Chart