2-3
10-15 warming
30-45"
2-3
10-15 warming
30-45"
3
8-10
45-60"
3
8-10
45-60"
3
8-10
45-60"
3
10-12
45-60"
3
10-12
45-60"
3
10-12
45-60"
Beginner Leg Workout
This 4-week leg workout plan is for beginner and inexperienced athletes. The leg workout plan for beginners consists of exercises that directly target the Quads, hamstrings, glutes and calves muscles. It’s ideal for individuals who are new to the gym and seeking to establish a solid foundation before advancing to compound exercises.
Tips:
- Warm up before each workout with 5-10 minutes of light cardio and dynamic stretches.
- Start with a weight that allows you to complete the desired reps with good form. Gradually increase the weight as you become more comfortable.
- Focus on a controlled and slow eccentric (lowering) phase during each exercise for better muscle engagement.
- Rest 45-60 seconds between sets.
- Cool-down: Perform static stretches for the leg muscles to aid in recovery and flexibility.
- Stay hydrated and maintain a balanced diet to support muscle recovery and growth.
- Monitor your progress by keeping track of the weights you’re lifting and how you feel during and after workouts.
The Beginner Leg Workout Program provides a structured and gradual approach to building leg strength, stability, and flexibility. By following this program and progressively increasing the intensity, beginners can lay a strong foundation for future leg workouts and overall fitness goals.
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