Although legs workout is not popular as chest and arms workout, regular and proper exercise of this major muscle group will contribute to the aesthetic appearance of the body and maximum functionality. This highly intensive training program for lower body will enable the construction of massive and rigid muscles of the legs and is intended to be used by those practitioners who have properly performed the basic compound exercises for the legs. It is generally known that any training where the basic compound exercises are the basis is the best way to get muscle remarkable progress and significant increase in strength. This training program follows this principle and includes the best and most used exercises for legs that professional fitness and bodybuilding athletes achieve their best results. Of all the wrong actions and factors that reliably prevents proper muscle growth, incomplete and improper execution of movements in practicing the exercises for legs are number one reason for poor performance.  This is especially true for making squats, hack squat and leg press exercise, where the most active practitioners often make incorrect and incomplete movements. What should be done is thighs to be parallel to the floor while performing squats and parallel with the platform of the machine when performing the hack squat and leg press exercises. Correct and consistent warm-up before training also should be part of this intensive training program for legs. In the first 4-5 weeks it is recommended to do one legs training during the week.

Choise and schedule of exercies for legs workout

Exercise 1 – Squats 

Definitely the best exercise for proper development of leg muscles. The safest way to perform this exercise is to do 2 series warm-up using lighter weight with 14-16 repetitions. Then do 3 sets using more weight with 8-10 repetitions in the series.

Exercise 2 – Hack squats

Do 4 sets of this exercise with more than 10-12 repetitions in series. For those pratitioneres who do not practice this exercise regularly it is recommended to use lighter weight.

Exercise 3 – Leg press

Do 4 sets of this exercise with 10-12 reps in the series.



Exercise 4 – Leg extension

Do 3 sets using heavier weight and minimum 8-10 repetitions.

Exercise 5 – Romanian deadlift 

Do 4 series with 8-10 repetitions.

Exercise 6 – Lying leg curls 

4 sets with 8-10 repetitions.