Free personalized workout plan

Bigger legs in 4 weeks

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

54 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Description

All of you wants a big, muscular uper body, but what about legs? Many of us have hard time gaining muscle on our legs. Decent amount of muscle is a must, if you wanna look good, perform good and stay

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Equipment

Barbell, Bench, Bodyweight, Cable, Chair, Dumbbell, Machine, Other, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

54 minutes

Genders

Female, Male

Days per week

4 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Description

All of you wants a big, muscular uper body, but what about legs? Many of us have hard time gaining muscle on our legs. Decent amount of muscle is a must, if you wanna look good, perform good and stay

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Chair, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets8 - 10 reps90s
2A. Walking Dumbbell Lunge3 sets8 - 10 reps90s
A1 rest 60 seconds before A2
2B. Hamstring Curl Feet Inward Plantarflexion
Hamstring Curl Feet Inward Plantarflexion
3 sets8 - 10 reps90s
A2 Rest 90 seconds before A1
3. Cable Pull-Through
Cable Pull-Through
3 sets8 - 10 reps60s
4. Smith Machine One Leg Calf Raise3 sets8 - 10 reps60s
5. 45 Degree Leg Press1 set120 reps60s
Do 1 set of leg press, with as much reps as you can, within 2 minutes.

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets8 - 10 reps90s
2A. Romanian Deadlift3 sets8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
3 sets8 - 10 reps90s
3. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 - 12 reps60s
4. Suitcase Dumbbell Carry1 set60s60s

ExerciseSetsRepsRestNotes
1. Weighted Chin-up4 sets8 - 10 reps90s
2A. Barbell Incline Bench Press3 sets8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. One-Arm Bent-Over Dumbbell Row3 sets8 - 10 reps90s
A2
3A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 - 10 reps90s
B1 Rest 60 seconds before B2
3B. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps90s
B2

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets8 - 10 reps90s
2A. Walking Dumbbell Lunge3 sets8 - 10 reps90s
A1 rest 60 seconds before A2
2B. Hamstring Curl Feet Inward Plantarflexion
Hamstring Curl Feet Inward Plantarflexion
3 sets8 - 10 reps90s
A2 Rest 90 seconds before A1
3. Cable Pull-Through
Cable Pull-Through
3 sets8 - 10 reps60s
4. Smith Machine One Leg Calf Raise3 sets8 - 10 reps60s
5. 45 Degree Leg Press1 set120 reps60s
Do 1 set of leg press, with as much reps as you can, within 2 minutes.

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets8 - 10 reps90s
2A. Romanian Deadlift3 sets8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
3 sets8 - 10 reps90s
3. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets10 - 12 reps60s
4. Suitcase Dumbbell Carry1 set60s60s

ExerciseSetsRepsRestNotes
1. Weighted Chin-up4 sets8 - 10 reps90s
2A. Barbell Incline Bench Press3 sets8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. One-Arm Bent-Over Dumbbell Row3 sets8 - 10 reps90s
A2
3A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets8 - 10 reps90s
B1 Rest 60 seconds before B2
3B. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps90s
B2

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets6 - 8 reps120s
2A. Walking Dumbbell Lunge3 sets10 - 12 reps90s
A1 rest 60 seconds before A2
2B. Hamstring Curl Feet Inward Plantarflexion
Hamstring Curl Feet Inward Plantarflexion
3 sets8 - 10 reps90s
A2 Rest 90 seconds before A1
3. Cable Pull-Through
Cable Pull-Through
3 sets8 - 10 reps60s
4. Smith Machine One Leg Calf Raise3 sets10 - 12 reps60s
5. 45 Degree Leg Press1 set120 reps60s
Do 1 set of leg press, with as much reps as you can, within 2 minutes.

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets6 - 8 reps120s
2A. Romanian Deadlift4 sets6 - 8, 6 - 8, 6 - 8, 8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
4 sets8 - 10 reps90s
3. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets12 - 15 reps60s
4. Suitcase Dumbbell Carry1 set60s60s

ExerciseSetsRepsRestNotes
1. Weighted Chin-up5 sets6 - 8 reps120s
2A. Barbell Incline Bench Press4 sets6 - 8 reps90s
A1 Rest 60 seconds before A2
2B. One-Arm Bent-Over Dumbbell Row4 sets6 - 8 reps90s
A2
3A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 10 reps90s
B1 Rest 60 seconds before B2
3B. Seated Cable Row
Seated Cable Row
4 sets8 - 10 reps90s
B2

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets6 - 8 reps120s
2A. Walking Dumbbell Lunge3 sets10 - 12 reps90s
A1 rest 60 seconds before A2
2B. Hamstring Curl Feet Inward Plantarflexion
Hamstring Curl Feet Inward Plantarflexion
3 sets8 - 10 reps90s
A2 Rest 90 seconds before A1
3. Cable Pull-Through
Cable Pull-Through
3 sets8 - 10 reps60s
4. Smith Machine One Leg Calf Raise3 sets10 - 12 reps60s
5. 45 Degree Leg Press1 set120 reps60s
Do 1 set of leg press, with as much reps as you can, within 2 minutes.

ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
5 sets6 - 8 reps120s
2A. Romanian Deadlift4 sets6 - 8, 6 - 8, 6 - 8, 8 - 10 reps90s
A1 Rest 60 seconds before A2
2B. Glute-Ham Raise (PVC Pipe Assisted)
Glute-Ham Raise (PVC Pipe Assisted)
4 sets8 - 10 reps90s
3. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets12 - 15 reps60s
4. Suitcase Dumbbell Carry1 set60s60s

ExerciseSetsRepsRestNotes
1. Weighted Chin-up5 sets6 - 8 reps120s
2A. Barbell Incline Bench Press4 sets6 - 8 reps90s
A1 Rest 60 seconds before A2
2B. One-Arm Bent-Over Dumbbell Row4 sets6 - 8 reps90s
A2
3A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 10 reps90s
B1 Rest 60 seconds before B2
3B. Seated Cable Row
Seated Cable Row
4 sets8 - 10 reps90s
B2

Date Created: 1/18/19, 4:22 PM


Last Updated: 9/12/20, 9:39 PM

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