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Big Legs Workout

Type: Leg Workout

This big legs workout is going to get you started on building some serious mass in your legs. If you want to increase the size of your calves, glutes, quads and hamstrings then this is the best leg workout to do it for you. You will be working with heavy weights at a low to mid rep range to stimulate muscle growth. This workout combines straight sets with a superset to ensure you turn your efforts into good gains. It’s specifically designed to build mass. It hits all the major muscles in the legs.

This workout can be inserted into your current total body or split routine. It’s important to make regular changes to your workout to ensure that you keep progressing. Change your routine every 4 to 6 weeks.

Day 1
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Big Leg
Instructions:
  • Practice moving the weights through a complete range of motion.
  • Concentrate on technique. Make that your focus rather than weight.
  • Exhale as you lift the weight, and inhale as you lower it again.
  • Choose a weight that you can just manage the required number of reps with.
  • Take 1-2 minutes rest between each set.
Exercises: Show All | Hide All
1 Squat, Barbell
6 sets 
6 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The barbell squat is a good all round exercise that works all the lower body parts. It's based on multiple joint movements in the legs, so it works all the major muscles. Because it requires balance and coordination your abdo ...

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2 Deadlift, Barbell, Straight Leg
4 sets 
10 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Buttocks
Calves
Lower Back
 
Description: Also known as the Romanian Deadlift (RDL). The straight leg deadlift is an excellent exercise for strengthening the hamstrings and lower back. This version uses a barbell.

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3

Superset Leg Press/Leg Extension

4 sets
Leg Press Machine, 45 deg
8 reps 
 
Targets: 
Muscle Groups:
Buttocks
Calves
Hamstrings
Thighs
 
Description: The 45 degree leg press is a great way to work the muscles in the buttocks, thighs and calves. It's easier for less experienced exercisers to perform than a barbell squat because the fixed path movement of the machine require ...

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Leg Extension
8 reps 
 
Targets: 
Muscle Groups:
Thighs
None
 
Description: The leg extension exercise is usually performed using a specific gym machine. However it can be performed with free weights or cables if a machine is not available. The advantage of doing leg extensions is that they target th ...

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4 Leg Curl
4 sets 
8 reps 
 
Targets: 
Muscle Groups:
Hamstrings
Calves
 
Description: The leg curl is an exercise that isolates the hamstrings and also the calf muscles that are involved with bending the knee joint.

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5 Calf Raises
3 sets 
12 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: Calf raises target the calf muscles and help you to build strong solid calves in your lower legs. The calf muscles are responsible for you being able to stand on your tips toes and play a big part when pushing forward with th ...

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6 Calf Raises, Seated
3 sets 
12 reps 
 
Targets: 
Muscle Groups:
Calves
None
 
Description: Seated calf raise target the inner calf muscle. Bending your legs relaxes the main calf muscle, so that is why performing calf raises in the seated position is able to specifically target inner muscle.

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

All exercises should be completed with proper technique maintaining good posture throughout. Use technique and posture failure as an indicator as to how challenging you find the resistance or exercise position. Optimize the resistance and exercise type according to your own ability.

It is important to incorporate exercises that cover all major muscle groups into your main workout to ensure a balanced program. Focusing too much on one muscle group can cause muscular imbalances.

Taking these guidelines into consideration means that you will get far more from your workouts, advance quicker and help reduce the risk of exercise related injury.

Always seek professional advice from a qualified fitness instructor before attempting any exercise or workout.

Other Leg Workouts you should try

Beginner Leg Workout Routine
Level : Beginner
» View Workout
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