Barbell Leg Routine

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2 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, beginner leg routine that you can add to your upper body plan to ensure a complete, full body workout. Each session begins with a bodyweight warm-up to prepare your body for the more intense barbell routine. Both leg exercises utilize only a barbell.

Day 1: Has 7 exercises, 33-minute training session. Includes 10 sets of leg exercises, and four warm-up exercises using 20-30-second interval bouts not repetitions.

Day 2: Has 7 exercises, 40-minute training session. Includes 13 sets of leg exercises, and three warm-up exercises using 25-30 second interval bouts.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout 1 7 exercises, 19 mins

90/90 Hamstring Stretch	1x0 reps • 35s	rest: 20s
Iron Cross Stretch	1x0 reps • 35s	rest: 15s
Bridge	1x8 reps • 35s	rest: 20s
Scorpion	1x0 reps • 35s	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Barbell Deep Squat	4x10,8,6,6 reps	rest: 120s

Workout 2 7 exercises, 21 mins

Cobra	1x8 reps • 30s	rest: 20s
Scorpion	1x0 reps • 25s	rest: 20s
Mountain Climber	1x0 reps • 30s	rest: 60s
Barbell Clean Deadlift	3x8 reps	rest: 60s
Barbell Single-Leg Squat	3x6 reps	rest: 60s
Barbell Front Squat	4x12,10,10,8 reps	rest: 120s
Barbell Step-Up	3x8,6,6 reps	rest: 60s