Dumbbell Bulgarian Split Squat
Hack Squat Calf Raise
Intermediate Level Leg Workout Routine
A shredded physique is not complete without strong legs. To produce unsurpassed leg growth you must train them harder than you think is possible. First and foremost, working your leg muscles will improve the strength and flexibility of your body’s foundation.
The legs consist of multiple muscles, so you will need to use a range of volume, angles, and different movements to stimulate them all. The basic lower body movements — squats, deadlift, calf raise, leg curl and lunges — should comprise the majority of your programming. These exercises inherently focus on the major muscle groups of the legs: the glutes, hamstrings, quads and calves.
An effective workout routine isn’t complete without a proper warmup and cooldown. Warm up with some light cardio, treadmill, foam rolling, and a quick dynamic stretching routine. Cool down with a nice stretch. Select a weight where absolute muscle failure is reached on the final rep of each set, so much so that you may require the assistance of a partner to help you achieve it.
Growing any muscle group requires adequate stimulus plus adequate calories and protein. But if you’re not well-fueled, then not only will the workout feel far worse, but you’ll get less muscle and strength to show for it. To build muscle, your body needs to be in a calorie surplus, this means eating more calories than you burn. Repairing and building muscle mass is essential, so you need to add more to your diet.
This 4-week leg workout program is for intermediate athletes. Each time you go to training, try to increase the weight a little more and monitor your progress.