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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

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  • 2-3 days

  • 12

  • Yes

Chaulk-Kettlebell-Group-Individual-Workout-Gym
oneinchpunch / Shutterstock
Chaulk-Kettlebell-Group-Individual-Workout-Gym
oneinchpunch / Shutterstock

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.

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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. 

Routine

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Workout A

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 12

High Box Jump

Equipment
Box
Sets
4
Reps
4
Rest
30 sec
Exercise 2 of 12

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
5
Reps
5
Rest
--
On the fifth set, perform as many reps as possible.
Exercise 3 of 12

Overhead Barbell Squat

Equipment
Barbell
Sets
5
Reps
10
Rest
60 sec
Equipment
Barbell, Bench
Sets
4
Reps
6*
Rest
30 sec
*Each side
Exercise 5 of 12

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
6
Rest
30 sec
Use dumbbells.
Exercise 6 of 12

Kettlebell Swing

Equipment
Kettlebells
Sets
5
Reps
6-10*
Rest
20 sec
*Perform reps as: 10, 8, 6, 8, 10. This is your ladder conditioning.

Workout B

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 12

Trap-Bar Deadlift

Equipment
Trap Bar
Sets
5
Reps
8
Rest
30 sec
Exercise 8 of 12

Pushup Plank

Equipment
Sets
5
Reps
30
Rest
30 sec
Exercise 9 of 12

Goblet Squat

Equipment
Dumbbells, Kettlebells
Sets
5
Reps
10
Rest
--
Exercise 10 of 12

Supine Hip Extension with Leg Curl

Equipment
Sets
5
Reps
10
Rest
--
Exercise 11 of 12

Dumbbell Jump Split Squat

Equipment
Sets
5
Reps
10*
Rest
--
*Per side. Perform by alternating between legs.

Workout C

*Optional

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 12

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
8
Reps
20 sec
Rest
10 sec
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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