5x5 Leg Program

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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 complete 2-day leg routine for those looking to build muscle in strength in their hips and legs.

For best overall results, use this plan as a supplement to with a Jefit upper body program.

Day 1: Includes 8 exercises, workout session time is about 50-minutes. The session begins with a few dynamic warm-up movements performed for time not repetitions. Following this expect 4 leg exercises performed with a barbell and dumbbell using 5 sets of 5 repetitions each (100 reps.)

Day 2: This session should be performed 48-72 hours later. The workout contains 9 exercises and the session time is about 45-minutes. The workout starts with dynamic movements and again 4 leg exercises using a 5 x 5 format.

Make sure you use weight heavy enough to complete no more than 5 repetitions per set for ALL exercises.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2

Workout 1 8 exercises, 32 mins

Glute Kickback	1x0 reps • 30s	rest: 20s
Cross Leg Erector Spinae	1x8 reps • 20s	rest: 20s
Iron Cross Stretch	1x0 reps • 30s	rest: 20s
Mountain Climber	1x0 reps • 20s	rest: 20s
Barbell Lunge	5x5 reps	rest: 60s
Barbell Clean Deadlift	5x5 reps	rest: 90s
Barbell Squat	5x5 reps	rest: 120s
Dumbbell Step-Up	5x5 reps	rest: 60s

Workout 2 9 exercises, 31 mins

Alternating Leg Bridge	1x0 reps • 20s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Sphinx	1x0 reps • 30s	rest: 20s
Downward Facing Puppy Dog	1x0 reps • 30s	rest: 20s
Prisoner Squat	1x0 reps • 20s	rest: 30s
Barbell Step-Up	5x5 reps	rest: 60s
Barbell Single-Leg Squat	5x5 reps	rest: 60s
Barbell Front Squat	5x5 reps	rest: 120s
Dumbbell Plie Squat	5x5 reps	rest: 60s