Below is a customized leg workout plan based on different goals (strength, hypertrophy, or athletic performance). I’ll also include exercise explanations, rep schemes, and progression strategies to maximize results.
1. Strength-Focused Leg Workout (Powerlifting-Style)
Goal: Increase maximal strength in squats and deadlifts.
Frequency: 2x per week (e.g., Monday heavy, Thursday volume).
Workout A (Heavy Lower Body)
1. Barbell Back Squat – 5x5 (85-90% 1RM)
- Keep rest long (3-5 min) for full recovery.
2. Romanian Deadlift (RDL) – 4x6 (controlled eccentric)
3. Bulgarian Split Squat – 3x6/leg (heavy dumbbells)
4. Seated Calf Raise – 4x8 (slow tempo)
Workout B (Volume & Accessory)
1. Front Squat – 4x8 (75-80% 1RM)
2. Hip Thrust – 3x8 (pause at top for glute activation)
3. Leg Curl (Seated or Nordic) – 3x8
4. Standing Calf Raise – 4x10
Key Notes for Strength:
- Focus on low reps (3-6) with heavy weights.
- Progressive overload by adding 2.5-5 lbs per week.
- Squat & deadlift variations are prioritized.
2. Hypertrophy-Focused Leg Workout (Bodybuilding-Style)
Goal: Maximize muscle growth (quads, hamstrings, glutes).
Frequency: 2-3x per week (higher volume).
Workout A (Quad & Glute Emphasis)
1. Leg Press – 4x10-12 (feet low for quads, wide for glutes)
2. Hack Squat – 3x12 (slow eccentric)
3. Walking Lunges – 3x12/leg (dumbbells or barbell)
4. Leg Extension – 4x15 (drop sets for burnout)
5. Standing Calf Raise – 5x15-20
Workout B (Hamstring & Glute Emphasis)
1. Hip Thrust – 4x12 (squeeze glutes at top)
2. Romanian Deadlift – 3x10-12
3. Bulgarian Split Squat – 3x10/leg
4. Seated Leg Curl – 4x12 (1.5-second squeeze)
5. Seated Calf Raise – 5x20
Key Notes for Hypertrophy:
- Moderate reps (8-15) with controlled tempo.
- Mind-muscle connection (squeeze at peak contraction).
- Increase volume over time (add sets or reps weekly).
3. Athletic Performance Leg Workout (Speed & Power)
Goal: Improve explosiveness, agility, and jumping ability.
Frequency: 2x per week (combine strength & plyometrics).
Workout A (Strength-Power Focus)
1. Box Squat (Explosive) – 4x5 (50-60% 1RM, fast concentric)
2. Deadlift (Conventional or Trap Bar) – 4x5
3. Single-Leg Romanian Deadlift – 3x8/leg
4. Depth Jumps – 3x5
5. Sled Push – 4x20m
Workout B (Plyometrics & Conditioning)
1. Jump Squats – 4x8
2. Lateral Bounds – 3x8/side
3. Bulgarian Split Squat (Paused) – 3x8/leg
4. Calf Hops – 3x15
5. Agility Ladder Drills – 5 min
Key Notes for Athletes:
- Power movements (explosive squats, jumps, sprints).
- Unilateral work for balance and injury prevention.
- Rest 2-3 min between power sets.
-Progression & Adjustments**
- Strength: Add 2.5-5 lbs weekly to main lifts.
- Hypertrophy: Increase reps/sets or reduce rest time.
- Athletic: Gradually increase plyometric intensity.
Additional Tips
- Warm-up: Dynamic stretches + 2 light sets of first exercise.
- Mobility: Incorporate hip & ankle drills if stiff.
- Recovery: Eat enough protein, sleep 7-9 hrs, and consider foam rolling.
#Fitness #Health #Legs #Workout