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5 Leg Workouts For Mass - A Beginner's Guide!

5 Leg Workouts For Mass - A Beginner's Guide!

In the article below we will discuss the legs, their function, and some exercises for them. This beginner's guide also includes 5 workout programs to help you build massive legs. Try it now!

What is the true indication of a great physique? Is it large peaked biceps? Is it razor sharp abs? Is it bowling ball shoulders or a wide thick back? None of those are correct. The real answer is, symmetry. A "Symmetrical Physique" is one in which all body parts flow into each other. No one body part or side of the body is bigger than the other.

There Is Nothing More Ridiculous To See A Guy In The Gym With A Well Developed Upper Body With Tooth Pick Legs. Wait, isn't this an article about "Building my legs, why are you talking about symmetry"? I'm getting there ... the reason I brought up symmetry was too many beginners skip out on leg training (or just do a half-ass job of it) and build a horrible imbalance between the size of their upper and lower body. This completely throws off the symmetry of one's physique. There is nothing more ridiculous to see a guy in the gym with a well-developed upper body with tooth pick legs.

Today you are going to start down a new road, a journey which few make and even fewer survive. The path will be clearly set out before you by the words in this article. The journey will be hard, harder than anything you have ever done before, but once you see the results you will continue this journey of leg training for life. Keep reading ...

I will discuss the anatomy of the legs, their function, location in the body and some exercises for each area of the legs. Finally (and what you have been waiting for), I will include 5 of my favorite workout programs to help turn your tooth-pick legs into massive tree trunks.

Quads ///

Rectus Femoris:

  • Function: Extension and Flexion when hip is extended.
  • Location: Inserts at the hip and travels down the middle portion of the upper leg and reinserts at the knee.
  • Exercise: Barbell Full Squat

Vastus Laterallis: Quad Sweep

  • Function: Extension when hip is flexed.
  • Location: Inserts 2/3 up the femur on the outer portion of the Quad and reinserts at the knee.
  • Exercises: Hack Squats

Vastus Mediallis: Tear Drop

  • Function: Extension when hip is flexed.
  • Location: Inserts 1/2 up the femur on the inner portion of the Quad and reinserts at the knee.
  • Exercises: Leg Extensions

Hamstrings ///


  • Function: Extends the hip joint and bends the knee.
  • Location: Back middle portion of the thigh.
  • Exercise: Barbell Lunges


  • Function: Extend the hip joint and bend knee and also some middle rotation.
  • Location: Back middle side of the thigh.
  • Exercise: Lying Leg Curl

Bicep Femoris: Long Head

  • Function: Knee Flexion and Hip Extension.
  • Location: Lower inner portion of the back of the thigh.
  • Exercise: Seated Leg Curl

Bicep Femoris: Short Head

  • Function: Knee Flexion and Hip Extension.
  • Location: Upper Inner portion of the back of the thigh.
  • Exercise: Seated Leg Curl

Calves ///


  • Function: Plantarflexion at the ankle.
  • Location: Back portion of the lower leg. Diamond shaped muscle, in which people refer to as the calf.
  • Exercise: Standing Calf Raises


  • Function: Plantarflexion at the ankle.
  • Location: Back part of the lower leg that runs below the knee to the heel.
  • Exercise: Seated Calf Raise

Rep Ranges ///

As you can see from the anatomy info above, there are a lot of muscles that make up the legs. The legs are used daily for basic activities like walking, standing, going upstairs or just getting up from a chair. What does this mean to you as a trainer?

If you are looking to put size on your legs, half-ass workouts will not do anything, your legs are accustomed to working all day. Only dedication to intense hard work in the gym will break down the dense thick muscle fibers of the legs and their only choice will be to get bigger and stronger.

Scivation 3-Day Beginner's Training!

Watch The Video - 17:33

You need to force your legs to grow. Your legs will resist you. They will burn, shake and burn some more while you workout, but you need to push through and want more as this is the only way to make your legs grow.

The legs consist of many muscles so you will need to use a good amount of volume, many angles and different exercises to stimulate all the muscles of the legs. Our rep range will depend on the exercise. I like to use a lower rep range (4-6) with most of the compound exercises to help build strength and a solid foundation.

With the isolation exercises I like to use a moderate (8-12) to high rep range (15-20). This helps pump up the muscle to deliver more nutrients and break up the fascia tissue for more growth.

All exercises should be performed in perfect form because bad form or habits you start now will follow you and will lead to lack of progress or worse, an injury in the future. Many if not all the exercises will be new to you. So make sure you use the Exercise Guide on to help you with your form.

Now that you understand which muscles make up your legs, their function, location, how to contract your back and the rep range needed to stimulate it, let's give you some workouts to help you build your legs.

Leg Building Workout Programs ///

Sample Workout 1

Sample Workout 2

Sample Workout 3:

Sample Workout 4:

Sample Workout 5:

Words To Live By ///

The workouts above are only as good as the work you put forth with them. If you continue down the path of half-ass workouts or no workouts at all for your legs, you will not see a difference.

If you decide enough is enough and you want to have big thick tree trunk legs then get ready to work. You need to hit each and every set with all you have, using perfect form and rest as long as you need but nothing more. No workout day is going to be harder than leg day, period. Now eat up and get to the gym, you have legs to build.

Good Luck!

As always if you have any questions don't hesitate to drop me an email.

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About The Author

Alex has a passion for bodybuilding and this has led him to a life in the fitness industry. He is a certified personal trainer & nutritionist.

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Showing 1 - 8 of 8 Comments

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great article, really helped me place all the muscles and get a great idea of what exercises target which one.

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Jun 7, 2012 9:06am | report

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BS i aint doing 21 freaking sets

Jun 20, 2013 1:39am | report

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this is great, the first and last routines are fantastic for all round, hitting every muscle. My DOMS the next day were great!

Aug 15, 2013 1:53am | report

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Guys what can i do for my legs its completely gone... met with an accident and got my tibia and fibula fractured what exercise an i do for now... it became too lean...

Sep 12, 2013 10:36pm | report

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It looks like a lot for some one who is a beginner.

Jan 9, 2014 12:24pm | report

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m now waiting for tommorow to hit legs..

Jan 31, 2014 11:31am | report
  • Body Stats
  • ht: 5'10"
  • wt: 158.73 lbs
  • bf: 11.0%

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Those are pretty high volume workouts for beginners. I doubt they would last two sessions. Especially if they try to go heavy for sets of twenty. I like to split legs into two sessions a week. For example, squats and leg extension one day, dead lifts, leg curls and calf raises the other. I'll throw in lunges on both days if I'm not too fatigued. But if you're just starting, you will have to take it slow or risk waking up with DOMS for a week.

Mar 15, 2014 5:57pm | report

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A day 1 beginner won't be able to walk the next day after this unless they go very very light. Be careful folks!

Jun 12, 2014 5:04pm | report
Showing 1 - 8 of 8 Comments

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