Ultimate Leg Day

Legs are the foundation of a truly transformed and chiseled body! Build yourself from the ground up with the Ultimate Leg Day Training Plan!

Rapidly add muscle and definition to your lower half. See noticeable results within 10-days!

Workout Summary

  • Men
  • Legs & Glutes
  • 6 Weeks
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
Session Duration
45-60 Minutes
Frequency Per Week
1 Day

Training Schedule

This training program should be implemented into a body split program.

Example

  • MON - Legs & Glutes
  • TUE - Back & Biceps
  • WED - Rest Day
  • THU - Chest & Triceps
  • FRI - Rest Day
  • SAT - Shoulders & Abs
  • SUN - Rest Day

Training Notes

For the best results always use a weight heavy enough to make your last rep feel impossible.

Warm-up program:

INTERVALS: 1MIN INTENSe / 30 seconds sprint

TOTAL TIME: 12 MINUTES

equipment: UPRIGHT BIKE

Main Session:

sets: 2 | reps: 20

exercise: 1

rest: 60 seconds

sets: 4 | reps: 15

exercises: 2, 3, 4, 5, 6

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) BARBELL SQUAT (WARM UP)

2) BARBELL SQUAT WIDE STANCES

3) BARBELL DEADLIFT

4) SEATED LEG EXTENSION MACHINE

5) BICYCLE CRUNCHES

6) SIT UPS

End Cardio:

moderate pace

total time: 10 MINUTES

equipment: UPRIGHT BIKE

Warm-up program:

INTERVALS: 1 MIN intense / 1 min MODERATE

TOTAL TIME: 10 MINUTES

Equipment: UPRIGHT BIKE

Main Session:

sets: 3 | Reps: 30

exercise: 1

rest: 60 seconds

sets: 5 | Reps: 15

exercises: 2, 3

rest: 60 seconds

sets: 3 | reps: to failure

exercises: 4, 5, 6, 7

TEMPO: 2:0:2:0

REST: 60 SECONDS

1) DUMBBELL WALKING LUNGES

2) BARBELL BACK SQUAT WIDE STANCE

3) BARBELL DEADLIFT

4) SEATED LEG EXTENSION

5) SEATED LEG CURL

6) GLUTE BRIDGES

7) SIT UPS

End Cardio:

steady pace

total time: 5 MINUTES

equipment: UPRIGHT BIKE

Warm-up program:

INTERVALS: 1MIN INTENSe / 1MIN MODERATE / 1MIN SLOW

TOTAL TIME: 10 MINUTES

equipment: UPRIGHT BIKE

Main Session:

sets: 3 | Reps: 25

exercise: 1

rest: 45-60seconds

sets: 10 | Reps: 10

exercise: 2

rest: 90 seconds

sets: 3 | Reps: 15

exercises: 3, 4, 5

reps: 15

TEMPO: 2:0:2:0

REST: 60-90 SECONDS

1) LEG PRESS MACHINE (WARM UP)

2) BARBELL DEADLIFT

3) BARBELL SQUAT

4) DUMBBELL CURTSY LUNGES

5) BARBELL HIP THRUSTS

6) FOREARM PLANK – 1 x to failure

End Cardio:

h.i.i.t: 30seconds steady / 30 seconds sprint

total time: 5 minutes

equipment: upright bike

Run.

Lift.

Live.