Free personalized workout plan

Leg Specialist

By Nemanja

Intermediate (2-3 years)
43 minutes/day | 2 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength, Powerbuilding
Barbell, Dumbbell, Machine
Average Cardio Intensity
Average Exertion

This program will focus only on your leg development. Heavy and low reps at the start of the week and more volume later in the week. For example you will train legs on monday and thursday. Some of you would maybe need 4 days of rest after higher volume phase, if you feel like you can't perform your best on monday, with some heavy weights, than rest another day, or train other body part. You can and you should train rest of your body in this program on the days you are not training your legs. For example train other body parts on tuesday and friday, or tuesday and saturday. Tempo will be noted bellow exercises. Aim for three weeks of progressive overload every week. Some of you will maybe need to drop your volume and intensity after 2 weeks. After that you should take 1 week where you will train legs only 1 day in the week with lower volume and intensity. After that week you can try same program for another week or two.

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Crossed-Arm Barbell Front Squat
5 - 6 sets, 4 - 6 reps, (rest 180s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
4 sets, 6 - 8 reps, (rest 120s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 15 - 20 reps, (rest 90s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 - 4 sets, 6 - 10, 15 - 20, 15 - 20, 15 - 20 reps, (rest 120s)
40x0 immediately start second exercise
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 - 4 sets, 15 - 20 reps, (rest 120s)
21x0 keep constant tension, no lockout
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 15 - 20 reps, (rest 60s)
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Date Created: 12/21/2018, UTC

Last Updated: 9/12/2020, UTC

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