JR's Large-a-Legs

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1 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Exercise routine for building stronger, more muscular legs and abdominals.

You should combine the two days in this routine with 'push' and 'pull' days (see for example my routines: JR's Carve-a-chest and Build-a-back) for an overall, balanced, whole-body training scheme. Specific arms training can be done on another day but is secondary in importance to legs, back chest and shoulders.

Choose heavier weights for the lower-rep sets so that each set challenges you sufficiently to stimulate growth.

Eat and rest sufficiently so you can progressively add more weight to the exercises every week or two.

Legs - Day 1 8 exercises, 1 hr 3 mins

Barbell Squat	5x10,8,6,4,3 reps	rest: 120s
Barbell Front Squat	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	5x10,8,6,4,3 reps	rest: 60s
Machine Leg Press	2x20 reps	rest: 60s
Machine Calf Press	3x20 reps	rest: 60s
Barbell Seated Calf Raise	2x20 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s

Legs - Day 2 8 exercises, 1 hr 5 mins

Barbell Squat	4x10 reps	rest: 120s
Dumbbell Lunge	3x10 reps	rest: 120s
Hack Squat	3x10 reps	rest: 60s
Machine Leg Extension	2x20 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Barbell Seated Calf Raise	3x20 reps	rest: 60s
Dumbbell Calf Raise	2x20 reps	rest: 60s
Stability Ball Crunch	3x10 reps	rest: 60s