Leg Exercises

Grow Your Legs Like Weeds Workout Routine

Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half.

Front Squat
Duration 2-3 days
Exercises 12
Equipment Yes

Guys have every right to show off their legs just as much as the ladies…unless you’ve skipped leg day one too many times. But you can add mass to your legs and wear shorts with confidence—just follow our comprehensive lower-body routine to get the exact combination of exercises, sets, and reps that you need to grow your legs like weeds.

Unlike workouts that use near-maximal weights and require a lot of rest, our program packs a ton of work into less time. A study from the Journal of Applied Physiology found that heavy workouts that target the glycolytic system (i.e. create lactic acid) through shorter rest periods and longer sets generate more growth hormone and testosterone than heavy strength workouts with longer rest periods.

That leads to faster muscle growth, strength gains, and recovery than those old-fashioned powerlifting programs. Bonus: because our sweat-dripping leg workouts tax your aerobic system, you’ll stay lean as you pack muscle into your lower-body. In a few weeks, you’ll notice a snugger fit in your shorts and, hopefully, a few more flirty glances from the opposite sex. (Yes, they check out your legs.)

Just don’t get mad at us if you need new pants.

How It Works

Substitute your current leg program with ours and alternate between Workout A and Workout B to get two leg days during the week. If you’re feeling daring and want a third leg workout, we’ve included a short, brutal lower-body Tabata routine that will pump your legs and skyrocket your conditioning. Listen to your body, though—with what you’re about to undertake, you might need all the rest you can get.

How to Maximize Your Results

This is NOT the time to cut out carbs, go on a cleanse, or try a liquid diet—to get the most out of this routine, you need to give your body the fuel for growth. Before your workout, drink BCAAs (or a light protein shake) to give yourself some energy; then, after your workout, pound a shake with lots of protein and carbs to help your body recover.

Within a few hours after a workout, eat a large meal with a lot of lean meat, starchy carbs (like potatoes, rice, and pasta), and vegetables. This will ensure you get the nutrients and calories for maximal strength gains and growth. 

Workout A

Exercise 1

High Box Jump You'll need: Box How to
High Box Jump thumbnail
4 sets
4 reps
30 sec rest

Exercise 2A

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
5 sets
5 reps
-- rest
On the fifth set, perform as many reps as possible.

Exercise 2B

Overhead Barbell Squat You'll need: Barbell How to
Overhead Barbell Squat thumbnail
5 sets
10 reps
60 sec rest

Exercise 3A

Barbell Bulgarian Split Squat You'll need: Barbell, Bench How to
exercise image placeholder
4 sets
6* reps
30 sec rest
*Each side

Exercise 3B

Romanian Deadlift
exercise image placeholder
4 sets
6 reps
30 sec rest
Use dumbbells.

Exercise 4

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
5 sets
6-10* reps
20 sec rest
*Perform reps as: 10, 8, 6, 8, 10. This is your ladder conditioning.

Workout B

Exercise 1A

Trap-Bar Deadlift You'll need: Trap Bar How to
Trap-Bar Deadlift thumbnail
5 sets
8 reps
30 sec rest

Exercise 1B

Pushup Plank
exercise image placeholder
5 sets
30 reps
30 sec rest

Exercise 2A

Goblet Squat You'll need: Dumbbells How to
Goblet Squat thumbnail
5 sets
10 reps
-- rest

Exercise 2B

Supine Hip Extension with Leg Curl
exercise image placeholder
5 sets
10 reps
-- rest

Exercise 2C

Dumbbell Jump Split Squat
exercise image placeholder
5 sets
10* reps
-- rest
*Per side. Perform by alternating between legs.

Workout C *Optional

Exercise 1

Barbell Front Squat You'll need: Barbell, Squat Rack How to
Barbell Front Squat thumbnail
8 sets
20 sec reps
10 sec rest
Perform as a Tabata circuit: 20 sec on, 10 sec off, for 8 rounds. Start light; you should be doing at least 8 reps per set.
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