Bigger Legs in 4 weeks
By Nemanja Matovic
 | Intermediate (2-3 years) |
 | 37 minutes/day | 4 days/week | 4 weeks |
 | Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina |
 | 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 4 sets | 8-10 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Walking Dumbbell Lunge See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 2B.Hamstring Curl Feet Inward Plantarflexion See Exercise Notes | 3 rounds | 8-10 reps | 90s | |
| 3.Cable Pull-Through | 3 sets | 8-10 reps | 60s | |
| 4.Smith Machine One Leg Calf Raise | 3 sets | 8-10 reps | 60s | |
| 5.45 Degree Leg Press See Exercise Notes | 1 set | 120 reps | 60s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Sumo Deadlift | 4 sets | 8-10 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Bulgarian Split Squat on Chair See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 2B.Barbell Hip Thrust with Bench See Exercise Notes | 3 rounds | 8-10 reps | 90s | |
| 3.Leg Extensions | 3 sets | 8-10 reps | 60s | |
| 4.Hanging Leg Raise | 3 sets | 10-12 reps | 60s | |
| 5.Barbell Back Squat | 1 set | 20 reps | 60s | |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Crossed-Arm Barbell Front Squat | 4 sets | 8-10 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Barbell Romanian Deadlift See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 2B.Glute-Ham Raise (PVC Pipe Assisted) | 3 rounds | 8-10 reps | 90s | |
| 3.Seated Calf Raise Machine | 3 sets | 10-12 reps | 60s | |
| 4.Suitcase Dumbbell Carry | 1 set | 60s | 60s | |
Day 6
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Weighted Chin-up | 4 sets | 8-10 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
| 2A.Barbell Incline Bench Press See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 2B.One-Arm Bent-Over Dumbbell Row See Exercise Notes | 3 rounds | 8-10 reps | 90s | |
Circuit #3 - 3 rounds Rest 90s between rounds | ||||
| 3A.Seated Dumbbell Shoulder Press See Exercise Notes | 3 rounds | 8-10 reps | 0s | |
| 3B.Seated Cable Row See Exercise Notes | 3 rounds | 8-10 reps | 90s | |
Date Created: 1/18/2019, UTC
Last Updated: 10/28/2021, UTC
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