Leg Exercises

Leg Overload Workout

Split your quad and hamstring training for a set of pumped up wheels.

Leg Overload Workout

When it comes to your lower body, are you lacking in size and strength? Is it tough for you to add muscle mass to your legs? 

If you answered yes, then this quad and hamstring split workout may be just the ticket to building a stronger, more impressive set of wheels. To get the most out of each of these large muscle groups, training them separately may be the way to go. One of the reasons is that it will maximize the potential of the workout and push that particular muscle to its limits.

In addition, if you go full-throttle training your quads, you will probably have little left in the tank to truly push your hamstrings hard. Another benefit of training one muscle group is that you are maximizing blood flow to that muscle, which will enable it to grow.

This workout is split between AM and PM. Obviously this is dependent on your schedule, but try and give it a go as you will be able to rest the next day. Finally, due to the high set counts, use a weight 40-50 percent below your maximum lift.

Morning Workout

Sumo Deadlifts
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

  • Begin with a bar loaded on the ground.
  • Feet should be set very wide, and should resemble a sumo wrestler stance.
  • Bend at the hips to grip the bar—arms should be directly below the shoulders, inside the legs. Use any grip you feel is best.
  • Lower your hips, looking forward with head and chest up, then drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  • As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  • Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Lying Leg Curls
Beginner: 6 sets x 10 reps
Intermediate: 8  x 10 
Advanced: 10  x 10 

After an interval where you may have been at work/ school, proceed to the next stage of the workout. The rest period should also give you sufficient time to get enough carbohydrates to help power your quad workout.

NEXT: The Evening Workout >>

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