My Leg Days

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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