Free personalized workout plan

Off the Beaten Path Leg Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

81 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This leg workout is designed to hit your lower body muscles like they've never been hit before. This workout places a bit more emphasis on calves and hamstrings that is typical for a leg workout, whil

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Equipment

Barbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

81 minutes

Genders

Male

Days per week

1 day

Goals

Build Muscle (Male)
Description

This leg workout is designed to hit your lower body muscles like they've never been hit before. This workout places a bit more emphasis on calves and hamstrings that is typical for a leg workout, whil

Show More

Equipment

Barbell, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets15 reps60s
Hold for 3 seconds on the bottom as well as on the top
2. Single Leg Curl
Single Leg Curl
3 sets20, 15, 10 reps60s
3. Barbell Deficit Deadlift
Barbell Deficit Deadlift
4 sets12, 10, 8, 6 reps60s
4. Lying Leg Curls3 sets12 reps60s
3-5 second negatives
5. Front Squat (Clean Grip)
Front Squat (Clean Grip)
4 sets12, 10, 8, 6 reps60s
6. Barbell Hack Squat3 sets10, 15, 20 reps60s
7. Single-Leg Leg Extension3 sets20 reps60s
8. Standing Machine Calf Raise3 sets30s60s

Date Created: 4/28/18, 4:40 PM


Last Updated: 2/13/20, 7:22 PM

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