Workout Routines

Boost your leg work: Workout 1

Start adding some meat to those chicken legs with this compound exercise workout that combines upper- and lower-body moves.

Man Doing Squats
AJ_Watt / Getty
AJ_Watt / Getty
Duration 60
Exercises 10
Equipment Yes

If your goal is to overhauling your leg workout, it's tempting to just do a 100-rep squat workout and call it a day.

But there's a better way to bulk up your legs. The solution—and the overarching theme of the first workout in our Boost Your Leg Work program—is to combine big, compound movements that train both your upper body and lower body. By spreading the work throughout your body, you'll send a growth signal to your muscles without overtaxing them. That'll leave you feeling fresh and ready to hammer the weights again soon.

Directions

Note: Perform the exercises marked with letters (A, B, etc.) in succession, resting as needed between sets until you've completed one set of each exercise in the series. Repeat until you've done all the prescribed reps.

Do exercises 5A through 5D as a finishing circuit. Do as many reps of the first exercise as possible for 30 seconds, then rest 30 seconds. Move on to the next exercise, following the same 30-seconds-on, 30-seconds-off pattern.

The Workout Program to Boost Your Leg Work Workout 1: Total-body overhaul

Exercise 1.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
5 sets
5 reps
3 min. rest

Exercise 2A.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
8-10 reps
As little as possible rest

Exercise 2B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
4 sets
8-10 reps
90 sec. rest

Exercise 3A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
8-10 reps
As little as possible rest

Exercise 3B.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
4 sets
8-10 reps
90 sec. rest

Exercise 4.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
3 sets
AMRAP reps
60-90 sec. rest

Exercise 5A.

Burpee You'll need: No Equipment How to
Burpee thumbnail
10 sets
AMRAP in 30 sec. reps
30 sec. rest

Exercise 5B.

Situp You'll need: No Equipment How to
How to do a sit up thumbnail
10 sets
AMRAP in 30 sec. reps
30 sec. rest

Exercise 5C.

Jumping Jack You'll need: No Equipment How to
Jumping Jack thumbnail
10 sets
AMRAP in 30 sec. reps
30 sec. rest

Exercise 5D.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
10 sets
AMRAP in 30 sec. reps
30 sec. rest
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