I typically work legs 3-5 days a week depending on my schedule and how many days I can get to the gym. I’m a huge believer and practitioner of “if you want an increase in strength or growth in a particular muscle, you need to work it at least 3 days a week”. I know people are old school and like their muscle split days, but if you want a bigger chest, arms, legs it makes zero sense to me to work them once a week. Give a muscle an entire week off? Pffft. No. So this is my philosophy and it works.
Day 1
Hip Thrusts
B-stance Hip Thrusts
Landmine Sumo Deadlifts
B-stance Landmine Deadlifts
Bulgarian Split Squats
Dumbbell Romanian Deadlifts
Cable Kickbacks
Day 2
Kettlebell Goblet Squats
Barbell Box Squats
Leg Press
Bodyweight Squats
Barbell Squat & Press
Day3
Hip Thrusts
Front Loaded Walking Lunges
Landmine Front Squats
Landmine Split Squats
Bodyweight Heel Elevated Squats
Day 5
Sumo Deadlifts
Landmine Sumo DL
Reverse Lunges with Dumbbell
Deficit Reverse Lunges with Dumbbell
Kettlebell Swings
Kettlebell Back Extensions (rounded back glute focused)
Day 4
Hip Thrusts
Squats
Bulgarian Split Squats
Sumo Deadlift
Barbell Deficit Reverse Lunges
Kettlebell Jump Squats
After some of these days I do bodyweight side lying abductions, fire hydrants, and glute bridges.
As always, this is my workout, do not attempt unless you are already currently doing intermediate to advanced strength training. My workout isn’t for everyone & I didn’t post the sets/reps that I do because you should find your own pace even if it means low to no weight in the beginning.
I do upper body typically about 3 days a week. If I do upper body, I do it first and then add my leg workouts at the end.
Muscle growth requires many factors: progressive overload—you have to push the body & require a bit more with each week; good fuel intake--so pump up those protein grams; get adequate rest; PLEASE practice good form; and take time to warm up before and stretch afterwards.
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