Beginner Legs Workout Plan

The beginner leg workout has been designed for new lifters that want to grow muscle and build strength in their legs. It comprises of 4 exercises and 16 sets targeting all major muscles in the leg.

Workout Summary

  • Legs
  • 8 Weeks
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
  • 60 Seconds Rest Between Sets

Equipment Required

  • Dumbbells
  • Resistance Machines
Training Level
Beginner
Session Duration
30-45 Minutes
Workout Frequency
1 Day P/W

Training Schedule Format

This workout should be implemented into a body split program.

Example
  • MON - Back
  • TUE - Rest Day
  • WED - Chest
  • THU - Rest Day
  • FRI - Legs
  • SAT - Arms & Abs
  • SUN - Rest Day

Recommended Supplement Stack

Supplementation is not compulsory to see results with our programs and plans. However, we recommend them for those who continue to struggle to get an adequate amount of nutrients from their nutrition.

  • Whey or Vegan Protein Isolate
  • Creatine Monohydrate
  • BCAA's

Week 1-3

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 4

Reps: 15

Rest: 60 seconds

Exercises

A – Seated Leg Press

B – Dumbbell Walking Lunges

C – Seated Leg Curls

D – Seated Leg Extensions

Workout Notes:

Perform each exercise with a tempo of 2:0:2:0

(2 seconds to contraction and 2 seconds to relaxation) 

Week 4-6

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 4

Reps: 12

Rest: 60 seconds

Exercises

A – Seated Leg Press

B – Dumbbell Walking Lunges

C – Seated Leg Curls

D – Seated Leg Extensions

Workout Notes:

Perform each exercise with a tempo of 3:0:2:0

(3 seconds to contraction and 2 seconds to relaxation) 

Week 7 & 8

Perform the following exercises in the order shown. Use a weight or resistance that makes the last rep feel impossible.

Sets: 4

Reps: 10

Rest: 60 seconds

Exercises

A – Seated Leg Press

B – Dumbbell Walking Lunges

C – Seated Leg Curls

D – Seated Leg Extensions

Workout Notes:

Perform each exercise with a tempo of 3:0:3:0

(3 seconds to contraction and 3 seconds to relaxation) 

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