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Bigger Legs in 4 weeks

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
30 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Smith Machine, 45 Degree Leg Press Machine, Chair, Flat Bench, Leg Extension Machine, Pull up bar, Glute Ham Developer (GHD), PVC Pipe, Seated Calf Raise Machine, 1 x Dumbbell, Weight Plate, Incline Bench, Row Cable Machine, Triangle Lat/Low Row Attachment
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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 a healthy lifter. This program will put on a serious mass on your legs. Stick to it for 4 weeks. 

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Workout Overview

Week 1

Day 1: Lower

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Upper

Day 7: Rest



Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 8-10 reps, (rest 90s)
A1 rest 60 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Hamstring Curl Feet Inward Plantarflexion demonstrationPlay Hamstring Curl Feet Inward Plantarflexion demonstration
3 sets, 8-10 reps, (rest 90s)
A2 Rest 90 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Cable Pull-Through demonstrationPlay Cable Pull-Through demonstration
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Smith Machine One Leg Calf Raise demonstrationPlay Smith Machine One Leg Calf Raise demonstration
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
1 set, 120 reps, (rest 60s)
Do 1 set of leg press, with as much reps as you can, within 2 minutes.
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bulgarian Split Squat on Chair demonstrationPlay Bulgarian Split Squat on Chair demonstration
3 sets, 8-10 reps, (rest 90s)
A1 Rest 60 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 8-10 reps, (rest 90s)
A2
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
4 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
3 sets, 8-10 reps, (rest 90s)
A1 Rest 60 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
1 set, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
4 sets, 8-10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8-10 reps, (rest 90s)
A1 Rest 60 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8-10 reps, (rest 90s)
A2
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
3 sets, 8-10 reps, (rest 90s)
B1 Rest 60 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3 sets, 8-10 reps, (rest 90s)
B2
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/18/2019, UTC


Last Updated: 7/12/2021, UTC

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