Leg Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings
Leg Workout Plan

Leg Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings

Leg Workout Plan

4 Weeks / 3 Days per Week / Expert

1 ratings
  • Day 1
  • Day 2
  • Day 3
Leg Mass Building Workout

Notes for Week 1, Day 1

The first set of leg extensions is to warm up your legs. For each squat set you need to go up in weight. This is what is called a pyramid sets because the weight continues to go up each set. Hamstring curls and leg extensions are drop sets. A drop set is when you do all the reps and then without a break you drop some of the weight and do the reps again. For this workout you are only going to drop the weight 3 times for each set.

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 15 reps, 01:00 rest
2 15 -- 01:00
Hamstrings / Expert
3 sets, 6 reps, 01:00 rest
3 6 -- 01:00
Quads / Beginner
4 sets, 20,15,10,6 reps, 01:00 rest
4 20,15,10,6 -- 01:00
--
--
4 sets, 10 reps, 01:00 rest
4 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will... more

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will have you pumped beyond belief and give you the kind of legs that make a truly masculine physique.

A Total Plan Designed to Get Results

With a well-designed three day per week plan, this intense leg workout will give you just the right amount of work to ensure maximum growth and adequate recovery. Proper diet, adequate warm-up, and stretching all will be crucial to getting the most out of this program and keep you from experiencing cramping and setbacks.

The Workouts

The workouts are broken down into mass, “tree trunk”, and plyometric leg workouts. The first two are definitively superior leg workouts for mass. The plyometric day wraps up the week, making for a truly complete leg workout routine.

Make them User-Friendly

This plan makes for the best leg workouts for men, as it will not only build mass, but also create functional strength and explosiveness. After all, having enormous legs means nothing if they cannot be called upon for use, when needed.

Focus on Total Development

Using a combination of free weights, bodyweight moves, and machines, the bodybuilding leg workout routines will challenge every muscle without repeating the same two or three moves repeatedly.

Additionally, a great calf workout is included to make sure the entire leg, from top to bottom, is fully developed.

Various Methods to Ensure Change and Growth

Straight sets, pyramid sets, and drop sets are all intertwined, as are the use of supersets. The variations and fluctuation in the amount of work performed, and in what order, will guarantee that you do not get accustomed to any one move or weight being used, which will stimulate growth like no other typical leg workout provides.

Repetitions will vary among workouts and individual exercises on this plan. Fast- and slow-twitch muscle fibers will all be forcefully engaged while working from as few as 4 reps, to as many as 20.

Leg Work Is Crucial to Overall Fitness

Good leg workouts are important for all who strive to be fit – not only for the development and strength of the legs, but for the entire body. Research has shown that a leg workout for mass also increases muscle mass in the other areas of the body.

The amount of testosterone released during a legs workout is so substantial that test subjects have gained upper body muscle by doing leg workouts exclusively.

Build Mass Quickly

The diverse, yet simplistic approach to this plan makes it the best leg workout for mass you will find. It promises to give you the kind of explosiveness, strength, and massive size in your quads, hamstrings, and calves that are desirable at any level of fitness.

Anyone who plays sports for competition or recreation will find this intense leg workout to be beneficial in increasing performance, as well. If you are ready to put all the excuses aside and build the legs you dream of having, the Leg Workout Plan is your ticket.

Leg "Tree Trunk" Workout

Notes for Week 1, Day 2

Make sure that you are really warming your legs up on the stationary bike. After you finish on the bike you are going to stretch your legs for 5 minutes and then stretch again after the lift is finished. For every exercise the first set is a warm up set. This legs workout is geared to get your legs massive. Each exercise is designed to work a specific leg muscle which means that all the muscles in your leg will have been worked by the time you finish the workout.

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Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:10:00
1 -- 00:10:00 --:--
Quads / Beginner
5 sets, 15,6,6,4,4 reps, 01:00 rest
5 15,6,6,4,4 -- 01:00
Quads / Beginner
5 sets, 15,6,6,4,4 reps, 01:00 rest
5 15,6,6,4,4 -- 01:00
--
--
5 sets, 15,6,6,4,4 reps
5 15,6,6,4,4 -- --:--
--
--
5 sets, 15,6,6,4,4 reps, 01:30 rest
5 15,6,6,4,4 -- 01:30
--
--
5 sets, 15,6,6,4,4 reps
5 15,6,6,4,4 -- --:--
--
--
5 sets, 15,6,6,4,4 reps, 01:30 rest
5 15,6,6,4,4 -- 01:30
--
--
5 sets, 15,6,6,4,4 reps, 01:00 rest
5 15,6,6,4,4 -- 01:00
--
--
5 sets, 15,6,6,4,4 reps, 01:00 rest
5 15,6,6,4,4 -- 01:00
--
--
5 sets, 15,6,6,4,4 reps, 01:00 rest
5 15,6,6,4,4 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will... more

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will have you pumped beyond belief and give you the kind of legs that make a truly masculine physique.

A Total Plan Designed to Get Results

With a well-designed three day per week plan, this intense leg workout will give you just the right amount of work to ensure maximum growth and adequate recovery. Proper diet, adequate warm-up, and stretching all will be crucial to getting the most out of this program and keep you from experiencing cramping and setbacks.

The Workouts

The workouts are broken down into mass, “tree trunk”, and plyometric leg workouts. The first two are definitively superior leg workouts for mass. The plyometric day wraps up the week, making for a truly complete leg workout routine.

Make them User-Friendly

This plan makes for the best leg workouts for men, as it will not only build mass, but also create functional strength and explosiveness. After all, having enormous legs means nothing if they cannot be called upon for use, when needed.

Focus on Total Development

Using a combination of free weights, bodyweight moves, and machines, the bodybuilding leg workout routines will challenge every muscle without repeating the same two or three moves repeatedly.

Additionally, a great calf workout is included to make sure the entire leg, from top to bottom, is fully developed.

Various Methods to Ensure Change and Growth

Straight sets, pyramid sets, and drop sets are all intertwined, as are the use of supersets. The variations and fluctuation in the amount of work performed, and in what order, will guarantee that you do not get accustomed to any one move or weight being used, which will stimulate growth like no other typical leg workout provides.

Repetitions will vary among workouts and individual exercises on this plan. Fast- and slow-twitch muscle fibers will all be forcefully engaged while working from as few as 4 reps, to as many as 20.

Leg Work Is Crucial to Overall Fitness

Good leg workouts are important for all who strive to be fit – not only for the development and strength of the legs, but for the entire body. Research has shown that a leg workout for mass also increases muscle mass in the other areas of the body.

The amount of testosterone released during a legs workout is so substantial that test subjects have gained upper body muscle by doing leg workouts exclusively.

Build Mass Quickly

The diverse, yet simplistic approach to this plan makes it the best leg workout for mass you will find. It promises to give you the kind of explosiveness, strength, and massive size in your quads, hamstrings, and calves that are desirable at any level of fitness.

Anyone who plays sports for competition or recreation will find this intense leg workout to be beneficial in increasing performance, as well. If you are ready to put all the excuses aside and build the legs you dream of having, the Leg Workout Plan is your ticket.

Notes for Week 1, Day 3

Plyometric lunge repetitions are listed per leg. The reason that you do plyometric workouts along with weight training is because you want to develop that explosiveness in your legs. Along with the explosiveness plyometric workouts develop functional strength in your legs as well.

Exercise.com PRO Membership Includes

Ask A Trainer
Workout Plan Logging
Advanced Workout Stats
Purchase Workout Plan
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:15:00
1 -- 00:15:00 --:--
Quads / Intermediate
1 sets, 6 reps00:00:15
1 -- 6 --:--
Glutes / Intermediate
4 sets, 10 reps, 01:00 rest
4 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
--
--
3 sets, 30 reps00:00:30, 01:00 rest
3 30 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will... more

The ultimate mass building leg workout is yours in the Leg Workout Plan. This big legs workout will develop every muscle in the legs in extreme ways, regardless of how large or small your legs are now. Focusing on intense exercise, various weight, and great diversity, this killer leg workout will have you pumped beyond belief and give you the kind of legs that make a truly masculine physique.

A Total Plan Designed to Get Results

With a well-designed three day per week plan, this intense leg workout will give you just the right amount of work to ensure maximum growth and adequate recovery. Proper diet, adequate warm-up, and stretching all will be crucial to getting the most out of this program and keep you from experiencing cramping and setbacks.

The Workouts

The workouts are broken down into mass, “tree trunk”, and plyometric leg workouts. The first two are definitively superior leg workouts for mass. The plyometric day wraps up the week, making for a truly complete leg workout routine.

Make them User-Friendly

This plan makes for the best leg workouts for men, as it will not only build mass, but also create functional strength and explosiveness. After all, having enormous legs means nothing if they cannot be called upon for use, when needed.

Focus on Total Development

Using a combination of free weights, bodyweight moves, and machines, the bodybuilding leg workout routines will challenge every muscle without repeating the same two or three moves repeatedly.

Additionally, a great calf workout is included to make sure the entire leg, from top to bottom, is fully developed.

Various Methods to Ensure Change and Growth

Straight sets, pyramid sets, and drop sets are all intertwined, as are the use of supersets. The variations and fluctuation in the amount of work performed, and in what order, will guarantee that you do not get accustomed to any one move or weight being used, which will stimulate growth like no other typical leg workout provides.

Repetitions will vary among workouts and individual exercises on this plan. Fast- and slow-twitch muscle fibers will all be forcefully engaged while working from as few as 4 reps, to as many as 20.

Leg Work Is Crucial to Overall Fitness

Good leg workouts are important for all who strive to be fit – not only for the development and strength of the legs, but for the entire body. Research has shown that a leg workout for mass also increases muscle mass in the other areas of the body.

The amount of testosterone released during a legs workout is so substantial that test subjects have gained upper body muscle by doing leg workouts exclusively.

Build Mass Quickly

The diverse, yet simplistic approach to this plan makes it the best leg workout for mass you will find. It promises to give you the kind of explosiveness, strength, and massive size in your quads, hamstrings, and calves that are desirable at any level of fitness.

Anyone who plays sports for competition or recreation will find this intense leg workout to be beneficial in increasing performance, as well. If you are ready to put all the excuses aside and build the legs you dream of having, the Leg Workout Plan is your ticket.

100 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Seated Calf Raise Machine
  • Weight Plates
  • Hamstring Curl Machine
  • Stationary Cycle
Show All

1 Review

  • Hybrid_15
    over 5 years ago
    #

    Not a power clean guy so i removed it and am thinking about a lighter front lunge or variation lunge exercise in place of it.

Leg Workout Plan

100 person started this plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Squat Rack
  • Seated Calf Raise Machine
  • Weight Plates
  • Hamstring Curl Machine
  • Stationary Cycle
Show All