Muscle Building

Legs plan

Quad and hamstring focused hypertrophy training.

Warmup

  • Bike 6 min
  • Walking lunges x20
  • Leg swings 2 x 15
  • Bodyweight squats x20

Workout flow

  1. Quad dominant
  2. Hamstring work
  3. Unilateral movements
  4. Calf and finisher

Estimated duration: 75 minutes

Cooldown / Stretching

  • Quad stretch 2 x 45s
  • Hamstring stretch 2 x 45s
  • Hip flexor stretch 2 x 45s

Exercises

Leg Press

quads, glutes • Leg press machine

Leg Press image

Steps:

  • Feet shoulder-width
  • Lower until 90 degrees
  • Press through heels
  • Don't lock knees
Beginner 3 x 15
Intermediate 4 x 12
Advanced 4 x 10
Pro 5 x 10

Notes: Control the negative. Full ROM.

Romanian Deadlift

hamstrings, glutes • Barbell or dumbbells

Romanian Deadlift image

Steps:

  • Hips back
  • Soft knees
  • Lower until hamstrings loaded
  • Drive hips through
Beginner 3 x 12
Intermediate 4 x 10
Advanced 4 x 10
Pro 5 x 8

Notes: Keep spine neutral and lats tight. Feel the stretch.

Leg Curl

hamstrings • Leg curl machine

Leg Curl image

Steps:

  • Lie prone on machine
  • Curl heels to glutes
  • Squeeze at top
  • Lower slowly
Beginner 3 x 15
Intermediate 3 x 12
Advanced 4 x 12
Pro 4 x 15

Notes: Slow eccentrics for growth.

Bulgarian Split Squat

quads, glutes • Dumbbells, bench

Bulgarian Split Squat image

Steps:

  • Rear foot elevated
  • Lower until front thigh parallel
  • Drive through front heel
  • Maintain upright torso
Beginner 3 x 10 each
Intermediate 3 x 12 each
Advanced 4 x 10 each
Pro 4 x 12 each

Notes: Great for quad development.