Workout Routines

The ultimate rapid fat-loss workout

If you want to show off your abs, then train your legs—every single session.

by
Pushup
Geber86 / Getty
Geber86 / Getty
Duration 30
Exercises 6
Equipment Yes

Legs training hurts. It's difficult, it burns, and it leaves you gasping for air—which is why it's so effective for losing fat. Most guys in search of leanness will work their pecs from every angle, pedal a bike, or go for a run, then tell themselves they've done their lower-body training.

And that's why they don't see results.

Stop wimping out and stay lean with this four-day, full-body split that turns your legs into a body-fat furnace.

How it works

The legs have the body’s biggest muscles—and big muscles burn a lot of calories, including when they’re recovering from a workout. That means they help you get lean on days when you don’t even train. But you have to challenge them.

Tough exercises like deadlifts, squats, and stepups tax the heart and lungs as much as any type of cardio—so, assuming your nutrition is on-point, you don’t have to do any endurance work to get lean. You don’t have to work your pecs from every angle, either—but don’t worry, there’s upper-body training in the program as well.

Directions

Perform each workout (Day I, II, III, and IV) once per week. Exercises marked A, B, and C are done in sequence, and there are two groups of these sequences in each workout. You’ll do one set of A, rest as needed, then one set of B, rest, and then C, rest, and repeat until all sets are complete for the group.

Day 1

Exercise 1A.

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

Exercise 1B.

Pushup How to
Pushup  thumbnail
4 sets
12 reps
-- rest

Exercise 1C.

Resistance Band Pull-apart Shoulders Drill You'll need: Resistance Band How to
exercise image placeholder
4 sets
20 reps
-- rest

Exercise 2A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
As many as possible reps
-- rest

Exercise 2B.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
12 reps
-- rest

Exercise 2C.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
3 sets
12 reps
-- rest

Day 2

Exercise 1A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
4 sets
5 reps
-- rest

Exercise 1B.

Chest-Supported Row How to
Chest-Supported Row thumbnail
4 sets
12 reps
-- rest

Exercise 1C.

Stepup You'll need: Dumbbells How to
Stepup thumbnail
3 sets
15 (each leg) reps
-- rest

Exercise 2A.

Landmine Press You'll need: Barbell How to
Landmine Press  thumbnail
3 sets
12 (each side) reps
-- rest

Exercise 2B.

Landmine Row You'll need: Barbell How to
Landmine Row thumbnail
3 sets
12 (each side) reps
-- rest

Exercise 2C.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
3 sets
12 reps
-- rest

Day 3

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
4 sets
10 reps
-- rest

Exercise 1B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
10 reps
-- rest

Exercise 1C.

Incline Reverse Flye You'll need: Bench How to
How To Do An Incline Reverse Flye thumbnail
3 sets
12 reps
-- rest

Exercise 2A.

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

Exercise 2B.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row thumbnail
3 sets
15 (each side) reps
-- rest

Exercise 2C.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
3 sets
30 sec. (each side) reps
-- rest

Day 4

Exercise 1A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8 reps
-- rest

Exercise 1B.

Inverted Row You'll need: Power Rack How to
Inverted row thumbnail
4 sets
12 reps
-- rest

Exercise 1C.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
15 (each leg) reps
-- rest

Exercise 2A.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8 reps
-- rest

Exercise 2B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
12 reps
-- rest

Exercise 2C.

Single-leg hip thrust You'll need: Bench How to
Single-leg hip thrust thumbnail
3 sets
10 (each leg) reps
-- rest
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