Legs focus routine
Bulking
Beginner
Machine strength
Plan Details
The Legs focus routine routine by MarianToader is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Focus on getting bigger legs
Routine detail
Mon
Legs 1
Est. 70 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Tue
Chest/Triceps/Traps/Abs
Est. 90 min
12 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Air Bike
2 Sets x 8 Reps
Plank
2 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Weighted Tricep Dip
1 Set x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Thu
Legs 2
Est. 85 min
10 exercises
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
4 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Fri
Back/Biceps/Shoulders
Est. 91 min
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
