4 Weeks To Bigger Legs And Daily Multiple Exercise Plan
For the next four weeks let's put away the sleeveless shirts and give your beloved upper body a break. Cuz' you've got bigger priorities, friend. At least, you should have.
See those two pale, sickly looking tent-poles poking out from the bottom of your shorts? Those are your legs, and it's painfully obvious to everyone that you've been ignoring them.
Sadly, you're not alone. And guys have excuses galore for putting their legs on the back burner.
In younger bros, it's usually a misguided attempt to attract the fairer sex – the idea that developing massive pecs, a thick back, and (God forbid) six-pack abs will magically lead to a bevy of succulent silicone-enhanced fitness bunnies following them around like some spray-tanned Pied Piper.
In the older, busier, or just plain deluded lifters, it's thinking that hitting the treadmill for 30 minutes twice a week and playing pick-up basketball every Thursday night is "all the leg work they really need."
Finally, there's the fear factor. Real leg training – the kind that produces results – isn't fun. It can leave you lightheaded and nauseated, not to mention limping for days. Some guys become so afraid of the heavy bar that they can't sleep the night before leg workouts.
It's all a crock. And to help make things right, here's a 4-week leg specialization program that will get your quads blowing up faster than Tom Platz trapped in a leg extension factory.
Week 1
Workout A – Legs
*Barbell Back Squat – sets= 4, reps= 8-10
*Walking Lunge – sets= 3, reps= 8-10
*Lying Hamstring Curl – sets= 3, reps 8-10
Pull-Through – sets= 3, reps= 8-10
Standing Single – Leg Calf Raise – sets= 3, reps= 8-10
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 225 pounds on the last set of back squats, drop the weight to 180 pounds and try to get up to 10 reps.
Workout B – Legs
*Sumo Deadlift – sets= 4, reps= 8-10
*Dumbbell Split Squat – sets= 3, reps= 8-10
*Hip Thruster – sets=3, reps= 8-10
Leg Extension – sets= 3, reps= 8-10
Hanging Knee Raise – sets= 3, reps= 8-10
20-Rep Squat – sets= 1 reps= 20
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 225 pounds on the last set of sumo deadlifts, drop the weight to 180 pounds and try to get to 10 reps.
Workout C – Legs
*Front Squat – sets= 4, reps= 8-10
*Barbell Romanian Deadlift – sets= 3, reps= 8-10
*Dumbbell Step-Up – sets= 3, reps= 8-10
Glute-Ham Raise – sets= 3, reps= 8-10
Seated Calf Raise – sets= 3, reps= 8-10
Farmer’s Walk Medley – sets= 3, distance = 50 yards
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 185 pounds on the last set of front squats, drop the weight to 125 pounds and try to get to 10 reps.
Workout D – Upper Body
*Chin-Up – sets= 4, reps= 8-10
*Incline Barbell Bench Press – sets= 3, reps= 8-10
*Single-Arm Dumbbell Row – sets= 3, reps= 8-10
Seated Overhead Press – sets= 3, reps= 8-10
Seated Cable Row – sets= 3, reps= 8-10
Pallof Press – sets= 2, reps= 10
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight.
Week 2
Workout A – Legs
*Barbell Back Squat – sets= 5, reps= 6-8
*Walking Lunge – sets= 4, reps= 6-8
*Lying Hamstring Curl – sets= 4, reps= 6-8
Pull-Through – sets= 4, reps= 6-8
Standing Single leg Calf Raise – sets= 4, reps= 6-8
Two Minute Leg Press – sets= 1, reps= 2 min.
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50%, and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
Workout B – Legs
*Sumo Deadlift – sets= 5, reps= 6-8
*Dumbbell Split Squat – sets= 4, reps= 6-8
*Hip Thruster – sets= 4, reps= 6-8
Leg Extension – sets= 4, reps= 6-8
Hanging Knee Raise – sets= 4, reps= 6-8
20 Rep Squat – sets= 1, reps= 20
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
*Front Squat – sets= 5, reps= 6-8
*Barbell Romanian Deadlift – sets= 4, reps= 6-8
*Dumbbell Step-Up – sets= 4, reps= 6-8
Glute-Ham Raise – sets= 4, reps= 6-8
Seated Calf Raise – sets= 4, reps= 6-8
Sprints – sets= 3 x 150 yards/100 yards/75 yards
Perform 3 sets of sprints: 150 yards, 100 yards and 75 yards, resting as much/as little as possible between sprints. You can use a treadmill or a track/field.
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50%, and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
Workout D – Upper Body
*Chin-Up – sets= 5, reps= 6-8
*Incline Barbell Bench Press – sets= 4, reps= 6-8
*Single-Arm Dumbbell Row – sets= 4, reps= 6-8
Seated Overhead Press – sets 4, reps= 6-8
Seated Cable Row – sets= 4, reps= 6-8
Barbell Rollout – sets= 3, reps= 8
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form. If needed, use a lat pull-down machine to complete the double drop set of chin-ups
Week 3
Workout A – Legs
*Barbell Back Squat – sets= 4, reps= 10-12
*Walking Lunge – sets= 4, reps= 10-12
*Lying Hamstring Curl – sets= 4, reps= 10-12
Pull-Through – sets= 3, reps= 10-12
Standing Single-Leg Calf Raise – sets= 3, reps= 10-12
Two Minute Leg Press = 1- 2 min.
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout B – Legs
*Sumo Deadlift – sets= 4, reps= 10-12
*Dumbbell Split Squat – sets= 4, reps= 10-12
*Hip Thruster – sets= 4, reps= 10-12
Leg Extension – sets= 3, reps= 10-12
Hanging Knee Raise – sets= 3, reps= 10-12
20-Rep Squat – sets= 1, reps= 20
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout C – Legs
*Front Squat – sets= 4, reps= 10-12
*Barbell Romanian Deadlift – sets= 4, reps= 10-12
*Dumbbell Step-Up – sets= 4, reps= 10-12
Glute-Ham Raise – sets= 3, reps= 10-12
Seated Calf Raise – sets= 3, reps= 10-12
Farmer’s Walk Medley – sets= 3, distance= 50 yards
Try to use heavier weights than in week one.
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout D – Upper Body
*Chin-Up – sets= 4, reps= 10-12
*Incline Barbell Bench Press – sets= 4, reps= 10-12
*Single-Arm Dumbbell Row – sets= 4, reps= 10-12
Seated Overhead Press – sets= 3, reps= 10-12
Seated Cable Row – sets= 3, reps=10-12
Reverse Crunch – sets= 3, reps=12
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Week 4
Workout A – Legs
Barbell Back Squat – sets= 2, reps= 15
Walking Lunge – sets= 2, reps= 15
Lying Hamstring Curl -sets= 2, reps= 15
Pull-Through – sets= 2, reps= 15
Standing Single-Leg Calf Raise – sets= 2, reps= 15
Two Minute Leg Press = 1 – 2 min.
Workout B – Legs
Sumo Deadlift – sets= 2, reps= 15
Dumbbell Split Squat – sets= 2, reps= 15
Hip Thruster – sets= 2, reps= 15
Leg Extension – sets= 2, reps= 15
Hanging Knee Raise – sets= 2, reps= 15
20-Rep Squat – sets= 1, reps= 20
Workout C – Legs
Front Squat – sets= 2, reps= 15
Barbell Romanian Deadlift – sets= 2, reps= 15
Dumbbell Step-Up – sets= 2, reps = 15
Glute-Ham Raise – sets= 2, reps = 15
Seated Calf Raise – sets= 2, reps = 15
Sprints x 3 – distance = 100 yards/ 75 yards/ 50 yards
Workout D – Upper Body
Chin-Up – sets= 4, reps= 15
Incline Barbell Bench Press – sets= 2, reps= 15
Single-Arm Dumbbell Row – sets= 2, reps= 15
Seated Overhead Press -sets= 2, reps= 15
Seated Cable Row – sets= 2, reps= 15
Kneeling Cable Crunch – sets= 2, reps= 15
See those two pale, sickly looking tent-poles poking out from the bottom of your shorts? Those are your legs, and it's painfully obvious to everyone that you've been ignoring them.
Sadly, you're not alone. And guys have excuses galore for putting their legs on the back burner.
In younger bros, it's usually a misguided attempt to attract the fairer sex – the idea that developing massive pecs, a thick back, and (God forbid) six-pack abs will magically lead to a bevy of succulent silicone-enhanced fitness bunnies following them around like some spray-tanned Pied Piper.
In the older, busier, or just plain deluded lifters, it's thinking that hitting the treadmill for 30 minutes twice a week and playing pick-up basketball every Thursday night is "all the leg work they really need."
Finally, there's the fear factor. Real leg training – the kind that produces results – isn't fun. It can leave you lightheaded and nauseated, not to mention limping for days. Some guys become so afraid of the heavy bar that they can't sleep the night before leg workouts.
It's all a crock. And to help make things right, here's a 4-week leg specialization program that will get your quads blowing up faster than Tom Platz trapped in a leg extension factory.
Week 1
Workout A – Legs
*Barbell Back Squat – sets= 4, reps= 8-10
*Walking Lunge – sets= 3, reps= 8-10
*Lying Hamstring Curl – sets= 3, reps 8-10
Pull-Through – sets= 3, reps= 8-10
Standing Single – Leg Calf Raise – sets= 3, reps= 8-10
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 225 pounds on the last set of back squats, drop the weight to 180 pounds and try to get up to 10 reps.
Workout B – Legs
*Sumo Deadlift – sets= 4, reps= 8-10
*Dumbbell Split Squat – sets= 3, reps= 8-10
*Hip Thruster – sets=3, reps= 8-10
Leg Extension – sets= 3, reps= 8-10
Hanging Knee Raise – sets= 3, reps= 8-10
20-Rep Squat – sets= 1 reps= 20
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 225 pounds on the last set of sumo deadlifts, drop the weight to 180 pounds and try to get to 10 reps.
Workout C – Legs
*Front Squat – sets= 4, reps= 8-10
*Barbell Romanian Deadlift – sets= 3, reps= 8-10
*Dumbbell Step-Up – sets= 3, reps= 8-10
Glute-Ham Raise – sets= 3, reps= 8-10
Seated Calf Raise – sets= 3, reps= 8-10
Farmer’s Walk Medley – sets= 3, distance = 50 yards
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. So if you performed 10 reps with 185 pounds on the last set of front squats, drop the weight to 125 pounds and try to get to 10 reps.
Workout D – Upper Body
*Chin-Up – sets= 4, reps= 8-10
*Incline Barbell Bench Press – sets= 3, reps= 8-10
*Single-Arm Dumbbell Row – sets= 3, reps= 8-10
Seated Overhead Press – sets= 3, reps= 8-10
Seated Cable Row – sets= 3, reps= 8-10
Pallof Press – sets= 2, reps= 10
*Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight.
Week 2
Workout A – Legs
*Barbell Back Squat – sets= 5, reps= 6-8
*Walking Lunge – sets= 4, reps= 6-8
*Lying Hamstring Curl – sets= 4, reps= 6-8
Pull-Through – sets= 4, reps= 6-8
Standing Single leg Calf Raise – sets= 4, reps= 6-8
Two Minute Leg Press – sets= 1, reps= 2 min.
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50%, and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
Workout B – Legs
*Sumo Deadlift – sets= 5, reps= 6-8
*Dumbbell Split Squat – sets= 4, reps= 6-8
*Hip Thruster – sets= 4, reps= 6-8
Leg Extension – sets= 4, reps= 6-8
Hanging Knee Raise – sets= 4, reps= 6-8
20 Rep Squat – sets= 1, reps= 20
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
*Front Squat – sets= 5, reps= 6-8
*Barbell Romanian Deadlift – sets= 4, reps= 6-8
*Dumbbell Step-Up – sets= 4, reps= 6-8
Glute-Ham Raise – sets= 4, reps= 6-8
Seated Calf Raise – sets= 4, reps= 6-8
Sprints – sets= 3 x 150 yards/100 yards/75 yards
Perform 3 sets of sprints: 150 yards, 100 yards and 75 yards, resting as much/as little as possible between sprints. You can use a treadmill or a track/field.
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50%, and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form.
Workout D – Upper Body
*Chin-Up – sets= 5, reps= 6-8
*Incline Barbell Bench Press – sets= 4, reps= 6-8
*Single-Arm Dumbbell Row – sets= 4, reps= 6-8
Seated Overhead Press – sets 4, reps= 6-8
Seated Cable Row – sets= 4, reps= 6-8
Barbell Rollout – sets= 3, reps= 8
*Double Drop Set. After you complete the last rep of the last set, rest for 15 seconds, reduce the load by 30-50% and try to match the amount of reps with the new weight. Once completed, rest for another 15 seconds, drop the weight by an additional 15-30% and then get as many reps as possible, making sure you maintain proper form. If needed, use a lat pull-down machine to complete the double drop set of chin-ups
Week 3
Workout A – Legs
*Barbell Back Squat – sets= 4, reps= 10-12
*Walking Lunge – sets= 4, reps= 10-12
*Lying Hamstring Curl – sets= 4, reps= 10-12
Pull-Through – sets= 3, reps= 10-12
Standing Single-Leg Calf Raise – sets= 3, reps= 10-12
Two Minute Leg Press = 1- 2 min.
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout B – Legs
*Sumo Deadlift – sets= 4, reps= 10-12
*Dumbbell Split Squat – sets= 4, reps= 10-12
*Hip Thruster – sets= 4, reps= 10-12
Leg Extension – sets= 3, reps= 10-12
Hanging Knee Raise – sets= 3, reps= 10-12
20-Rep Squat – sets= 1, reps= 20
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout C – Legs
*Front Squat – sets= 4, reps= 10-12
*Barbell Romanian Deadlift – sets= 4, reps= 10-12
*Dumbbell Step-Up – sets= 4, reps= 10-12
Glute-Ham Raise – sets= 3, reps= 10-12
Seated Calf Raise – sets= 3, reps= 10-12
Farmer’s Walk Medley – sets= 3, distance= 50 yards
Try to use heavier weights than in week one.
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Workout D – Upper Body
*Chin-Up – sets= 4, reps= 10-12
*Incline Barbell Bench Press – sets= 4, reps= 10-12
*Single-Arm Dumbbell Row – sets= 4, reps= 10-12
Seated Overhead Press – sets= 3, reps= 10-12
Seated Cable Row – sets= 3, reps=10-12
Reverse Crunch – sets= 3, reps=12
*Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and then attempt 2-3 more reps. Rest another 10-15 seconds and try another 1-2 reps.
Week 4
Workout A – Legs
Barbell Back Squat – sets= 2, reps= 15
Walking Lunge – sets= 2, reps= 15
Lying Hamstring Curl -sets= 2, reps= 15
Pull-Through – sets= 2, reps= 15
Standing Single-Leg Calf Raise – sets= 2, reps= 15
Two Minute Leg Press = 1 – 2 min.
Workout B – Legs
Sumo Deadlift – sets= 2, reps= 15
Dumbbell Split Squat – sets= 2, reps= 15
Hip Thruster – sets= 2, reps= 15
Leg Extension – sets= 2, reps= 15
Hanging Knee Raise – sets= 2, reps= 15
20-Rep Squat – sets= 1, reps= 20
Workout C – Legs
Front Squat – sets= 2, reps= 15
Barbell Romanian Deadlift – sets= 2, reps= 15
Dumbbell Step-Up – sets= 2, reps = 15
Glute-Ham Raise – sets= 2, reps = 15
Seated Calf Raise – sets= 2, reps = 15
Sprints x 3 – distance = 100 yards/ 75 yards/ 50 yards
Workout D – Upper Body
Chin-Up – sets= 4, reps= 15
Incline Barbell Bench Press – sets= 2, reps= 15
Single-Arm Dumbbell Row – sets= 2, reps= 15
Seated Overhead Press -sets= 2, reps= 15
Seated Cable Row – sets= 2, reps= 15
Kneeling Cable Crunch – sets= 2, reps= 15
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