Hey guys! Today’s post is going to be a highly requested workout for killer legs. I’ve been in the process of piecing together a variety of different workout posts and am excited to share my first one with you today! This is one of my actual workouts that I did for about 4 weeks over the summer when I was doing a mini bulk.
My weekly split usually contains two leg days; one that hits everything, and one with more of a glute focus. Today I’m going to share one of my workouts from a leg workout that’s going to hit everything your quads, hamstrings, glutes, and calves.
The most important thing, which I cannot stress enough, is that you need to life HEAVY. Unless I’m doing a pyramid set I never do more than 8 reps per set. I usually like to stick within the 4-6 rep range; specifically I do a lot of 5 sets x 5 reps for maximum muscle building and burnout.
It’s also important to remember that this workout is once I designed specifically for myself at my current athletic level. If you go ahead and give it a try keep in mind your own limits. You definitely want to push yourself and it should be tough, but you shouldn’t be putting yourself at risk for injury.
Now that that’s all out of the way, without further ado, here is my workout for killer legs!
500m row on rowing machine (I start every workout with a 500m row. I love it because it’s a fast way to get my heart rate up and my entire body warmed up.)
Bosu squats (I like to do 50 squats on a bosu ball to really activate all the muscle fibers before I begin my workout. I like two hold every 10th squat for 10 seconds for an extra burn.)
Ballistic stretching (Take this time to do any additional warming up you might need. I like to do some walking lunges, leg swings, and hip flexor stretches)
Squat Pyramid (12-10-8-6-8-10-12)
I like to do this first because my muscles are still fresh. Basically you’re going to do 12 squats with an appropriate weight, then 10 squats, 8 squats, 6 squats, then back up to 12. Make sure you’re adjusting the weight as necessary!
Single Leg Hamstring Curl (5×5)
Just do these on the hamstring curl machine, but isolate one leg at a time. Remember to go as heavy as you can for five reps!
Bulgarian Split Squats (5×5)
There are a variety of different ways to do this, but my favourite is with my back leg elevated on a bench and holding a plate overhead; you’ll feel this in your booty and in your shoulders! (If you wanna skip the shoulder burn just hold two dumbbells at your sides.)
Leg Press (5×5)
Go HEAVY. I love really testing my body’s limits on the leg press, I feel like such a badass after!
Seated Calf Raises (3×10)
Calves are neglected a lot of the time and they really shouldn’t be; they’re the final piece in sculpted, sexy, athletic legs. I like to use the seated calf press machine because I feel it really targets and burns the calf muscles more. I do go higher rep on these, but I’m still going as heavy as I can for those 10 reps; I want my calves to burn!
Single Leg Deadlift (1×30 each leg)
I like to do these at the end of my workout as a burnout move. Your muscles will be tired and this over requires balance, so be careful. When doing this move you’ll perform it like a normal deadline but one of your legs will pulse back, make sure to squeeze your glutes at the top and don’t drop your shoulders!
If you’re up to do some cardio, my only choice at the gym is the Stairmaster. I’ll usually do 20-30 minutes if I’m cutting, but if I’m bulking I’ll skip it entirely.