6 Leg Workouts To Supersize Your Lower Body!

Your days of hiding your stems end here. These 6 jean-busting leg workouts from the Bodybuilding.com forums are guaranteed to make you grow—if you're up to the challenge!

A lot of guys look like Olympia Weekend material from the waist up, but when they take off their sweatpants... Yeesh! Sure, we all know that well-developed legs can make or break your physique, but saying it doesn't make it any easier to build them—especially if you're tall or have a quicksilver metabolism.

Being top-heavy is sure to get you a comment or two in the legendary Bodybuilding.com forums. The nice thing about our millions of forum users is that, while they may give you a smack with one hand for skipping leg day, they'll freely share the program that helped them transform their own lower bodies with the other. They understand that true lifters—people who need the iron, who abide by the credo, "I Lift, Ergo I Am"—want to build the total package, not just half.

These six routines helped our readers bring home killer wheels once and for all, and now no one dares to giggle. Follow their protocols and you, too, can fearlessly leave your sweatpants in the locker where they belong!

Full Squats and Partials
by Ironlife

Heavy, basic, tough. That's all you get here! Five sets of full ass-to-grass squats immediately followed by parallel squats means double duty on the biggest mass-gaining move of all, and can be done with heavy weight to pack on the size.

If depth is an issue for you, consider putting 2.5-pound plates under your heels or wearing Olympic lifting shoes to open the door to the lower-half of your range of motion (ROM). And don't expect the partials to be easy. If anything, having to stop above the bottom will burn even more!

Single-leg deadlift

The lunge and single-leg deadlift should still feel heavy, but since you're working one leg at a time, prioritize proper form above weight. These are really here to develop those underlying and stabilizing muscles, creating a solid base on which to grow some beef.

Legs
1

Full squat

5 sets of 8-10 reps
Full squat Full squat

2

Squat (to parallel)

5 sets of 8-10 reps
Squat (to parallel) Squat (to parallel)

3

Barbell lunge

3 sets of 10-12 reps per leg
Barbell lunge Barbell lunge

4

Single-leg deadlift

2 sets of 8-10 reps per leg
Single-leg deadlift Single-leg deadlift

 

Twice as Nice
by AlanApe

If the same old weekly workout isn't doing it for you anymore, maybe some shock treatment is what your legs need. This twice-weekly routine mixes negatives with straight reps to force your legs into growth. Leave at least 4-5 days between workouts, or even 6 if you're still suffering too much to lift.

Leg press negative

Workout 1
1

Squat

4 sets of 10 reps
Squat Squat

2

Leg press

3 sets of 10 reps
Leg press Leg press

3

Leg press negative

2 sets of 1 rep (lowering as slowly as possible)
Leg press negative Leg press negative

4

Leg press calf raise

4 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)
Leg press calf raise Leg press calf raise

5

Hamstring curl

4 sets of 10 reps
Hamstring curl Hamstring curl

6

Leg extension

3 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)
Leg extension Leg extension


Workout 2
1

Leg press

4 sets of 10 reps
Leg press Leg press

2

Leg press calf raise

4 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)
Leg press calf raise Leg press calf raise

3

Hack squat machine

3 sets of 10 reps
Hack squat machine Hack squat machine

4

Leg extension

3 sets of 10 reps, (4 sec. lowering, explosive concentric lift, 1 sec. concentric squeeze)
Leg extension Leg extension

 

5x5 Meets 20-rep Squats Meets Pyramid
by Fury22

Since your great-grandfather's days, strong men have been successfully using three approaches to build legs that are as strong as they look, and that won't change any time soon:

  • 5 sets of 5 reps
  • 3 pyramid sets with increasing weight
  • 1 single 20-rep squat set

Luckily, no one is evil enough to mix them into the same program, let alone the same week...right?

Welcome to a dark corner of the Bodybuilding.com forum! For Workout 1, you follow the classic 5x5 model with the same weight in each set (after a suitable number of warm-up sets, of course). The subsequent exercises are done in pyramid fashion, increasing the weight as you decrease the reps with each set.

"Workout 2 begins with a bang: one set of a 20-rep squat."

One set of a squat might not seem like a lot, but chew on this: It should be done with a weight where you'd normally max out at about 10 reps. Twice the work plus same weight equals a tough and potentially nauseating experience for you!

You can use rest-pause and take mini-breaks within your set, but here's the key: Don't rack the weight unless it's absolutely necessary. You want to keep tension on the muscles and force them to grow. The rest of the sets that day? Yeah, you guessed it: They're pyramids.

Workout 1
1

Squat

5 sets of 5 reps
Squat Squat

2

Leg extension

3 sets of 6-10 reps, increase weight and lower reps with each set
Leg extension Leg extension

3

Leg curl

3 sets of 6-10 reps, increase weight and lower reps with each set
Leg curl Leg curl

4

Stiff-leg deadlift

3 sets of 4-8 reps, increase weight and lower reps with each set
Stiff-leg deadlift Stiff-leg deadlift


Workout 2
1

Squat

1 set of 20 reps
Squat Squat

2

Walking lunge

3 sets of 10 reps
Walking lunge Walking lunge

3

Hyperextension

3 sets of 8-10 reps, increase weight and lower reps with each set
Hyperextension Hyperextension

4

Single-leg deadlift

3 sets of 6-8 reps, increase weight and lower reps with each set
Single-leg deadlift Single-leg deadlift


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Volume, Volume, Volume
by Wildtim

Ah, the golden days of bodybuilding, when Tom Platz ruled the leg roost. Here's one of the Golden Eagle's leg programs, resurrected by poster Wildtim. Notice some variance in sets? That's no mistake. Platz was a volume master, so we don't want you to feel obligated to match him rep-for-rep.

Check in with your body before—and during—your workout and decide how many sets you want to do for each movement. If you're flying high, hit the high range; if you're dragging, go for the low. But no matter what, bring your best effort.

Standing calf raise

Legs
1

Squat

8-10 sets of 5-20 reps
Squat Squat

2

Hack squat

5 sets of 10-15 reps
Hack squat Hack squat

3

Leg extension

5-8 sets of 10-15 reps
Leg extension Leg extension

4

Lying leg curl

6-10 sets of 10-15 reps
Lying leg curl Lying leg curl

5

Standing calf raise

3-4 sets of 10-15 reps
Standing calf raise Standing calf raise

6

Seated calf raise

3-4 sets of 10-15 reps
Seated calf raise Seated calf raise

7

Hack machine calf raise

3-4 sets of 10-15 reps
Hack machine calf raise Hack machine calf raise

 

Squat 'Em All
by SuicideGripMe

Programming variety is key to maintaining passion and making gains, especially when it comes to the big money moves like squats. User SuicideGripMe changes his squat variation every week to keep things fresh and ensure his legs feel each and every workout.

His options include box squats, high-bar deep squats, low-bar squats, and front squats. Your formula for growth might include others.

Leg press

Legs
1

Squat variation (rotate weekly between four variations)

1-3 sets of 3-5 reps (plenty of warm-up sets)
Squat variation (rotate weekly between four variations) Squat variation (rotate weekly between four variations)


2

Leg press

3 sets of 8-15 reps, increase weight and lower reps with each set
Leg press Leg press

3

Cable pull-through (or Romanian deadlift)

3 sets of 8-15 reps, increase weight and lower reps with each set
Cable pull-through Cable pull-through

4

Leg extension

3 sets of 8-15 reps, increase weight and lower reps with each set
Leg extension Leg extension

5

Single-leg leg curl

3 sets of 8-15 reps, increase weight and lower reps with each set
Single-leg leg curl Single-leg leg curl

 

Superset for Size
by Goalie24

Supersets are a great option for when you don't have a lot of time to train, because you can cram a lot of exercises into a shorter time frame. Like magic, workout intensity—and results—also go through the roof.

For the leg extensions and curls, don't try to be a hero when it comes to weight. Take it from the forum elite: Nobody cares how much you can leg curl for reps! Perform each rep purposefully, establishing a solid mind-muscle connection to encourage growth.

"Supersets are a great option for when you don't have a lot of time to train, because you can cram a lot of exercises into a shorter time frame."
Legs
Superset
1

Leg press

3 sets of 10 reps
Leg press Leg press

Walking lunge

3 sets of 10 reps
Walking lunge Walking lunge

Superset
2

Front squat

3 sets of 10 reps
Front squat Front squat

Leg press, feet high

3 sets of 10 reps
Leg press, feet high Leg press, feet high

3

Leg extension

5 sets of 15 reps
Leg extension Leg extension

Superset
4

Stiff-leg deadlift

3 sets of 10 reps
Stiff-leg deadlift Stiff-leg deadlift

Lying leg curl

3 sets of 10 reps
Lying leg curl Lying leg curl

5

Seated leg curl

5 sets of 15 reps
Seated leg curl Seated leg curl


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