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Looking to add size to your legs? Try this 2-day leg program twice weekly with three days off between training sessions. Work on adding this program in twice a week for 6-weeks.
Day 1: Includes 7 exercises, workout session is 58-minutes long. All exercises should be performed for 5x6 (5 sets of 6 repetitions).
Day 2: Also includes 7 exercises, workout is 65-minutes long. All exercises should be performed for 5x6.
When you work your calf muscles, you may typically perform a higher number of repetitions. For this plan try heavy weight for 5x6 to change things up.
*Note: All sets need to be heavy where you can only perform 6 repetitions, once you can do more than this adjust the weight appropriately.
Stay Strong,
MICHAEL WOOD, CSCS
Jefit Coach
Prisoner Squat
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1x12 reps |
rest: 30s
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Machine Leg Curl (Prone)
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5x6 reps |
rest: 60s
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Machine Leg Extension
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5x6 reps |
rest: 60s
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Barbell Bulgarian Split Squat
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5x6 reps |
rest: 60s
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Machine Leg Press
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5x6 reps |
rest: 90s
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Machine Seated Calf Raise
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5x6 reps |
rest: 60s
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Calf Press On Leg Press
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5x6 reps |
rest: 60s
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Prisoner Squat
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1x12 reps |
rest: 30s
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Barbell Squat
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5x6 reps |
rest: 120s
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Dumbbell Lunge
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5x6 reps |
rest: 60s
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Dumbbell Step-Up
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5x6 reps |
rest: 60s
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Hack Squat
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5x6 reps |
rest: 90s
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Machine Seated Calf Raise
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5x6 reps |
rest: 60s
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Machine Calf Raise
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5x6 reps |
rest: 60s
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