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Razor-Sharp Physique: Ben Booker's Leg Workout

You'll only go as far as your legs take you. Go further with this strategic plan to build power, size, and endurance!

A fire burns within all of us. It's lit the day we are born. At various stages in our life, we stoke the fire to a blaze or simply let it glow steady upon hot coals. We are the caretakers of our fire.

We are also its protector. Life comes at us hard and fast, like a wind trying to blow out that fire. You can wait forever for the right person, the right time, and the right place, but in the end it's all up to you and your persistence. You will have highs and lows, but only forward motion will lead you to your destiny.

It takes some strong legs to make that journey. And momentary strength isn't enough; they've got to be able to last, too. That's why when I head to the gym for leg day, I combine hypertrophy, power, and endurance training into a monster of a leg workout. I want my foundation to remain steady for the long haul.

This is the third of four workouts I'm releasing on Bodybuilding.com. The first blasted your chest and back, and the second hit shoulders and abs. Now, let's attack the lower body with a strategic program that will have you lying on your back for a good 10 minutes when you're done.

Each of the lifts in this workout can be done on gym equipment. Within the workout, I'll show you how to achieve even better results using the Razor Hybrid Crossover, a time-saving workout tool I developed. It will make the workout both more advanced and more efficient.

The Long-Haul Legs Workout ///

You can't have a leg workout without squats and deadlifts. In my workout, the first lift is squats, and the last is deadlifts. The hardest workouts I have ever done are the ones I end on deadlifts. Enjoy!

This should take less than an hour if you stick to the acute variables. If possible, set everything up first. Rack your weight for the squats, set up your box for the box jumps, and set up your bar for your deadlifts. Use your time in between for rest, not racking weight. You're going to need the break!

In addition to blasting the legs, this workout also attacks the core, forearms, and upper body! Those calf raises are placed there for you to actively recover, but stick to the rest time! I can't stress that enough.

Legs
  • Squat Squat

    Squat

    2 sets of 10-15 reps, 2 min rest
  • Superset

  • Squat Squat

    Squat

    2 sets of 10-15 reps
  • Box Jump Burpees Box Jump Burpees

    Box Jump Burpees

    2 sets, 10-15 reps, 2 min rest
  • For a more advanced move, add in the Razor Fly at the bottom of the burpee.

  • Seated Single-Leg Calf Raise Seated Single-Leg Calf Raise

    Seated Single-Leg Calf Raise

    4 sets, 10-15 reps, 1 min rest
  • Alternating Dumbbell Box Step-Up Alternating Dumbbell Box Step-Up

    Alternating Dumbbell Box Step-Up

    3 sets of 6-10 reps, 1 min rest
  • For a more advanced move, perform Razor box step-ups attached to a cable or band.

  • Stationary Reverse Dumbbell Lunge Stationary Reverse Dumbbell Lunge

    Stationary Reverse Dumbbell Lunge

    3 sets of 6-10 reps, 1 min rest
  • For a more advanced move, perform Razor lunges attached to a cable or band. For an extra-efficient endurance and power-focused workout, only perform one set of the lunges, and pair it with a set of box jump burpees with a side Razor flye for 15-25 reps.

  • Standing Double-Leg Calf Raise Standing Double-Leg Calf Raise

    Standing Double-Leg Calf Raise

    4 sets of 6-10 reps, 1 min rest
  • Deadlift Deadlift

    Deadlift

    3 sets of 4-8 reps, 1 min rest



Earn Your Second Chance ///

I'm a big believer in second chances. I've had mine, and I strive every day to make the most of it. Make no doubt: I'm still making mistakes and learning every day, but progress is the goal, not perfection. I built my company, Second Chance, on this foundation. I believe you can grow spiritually, mentally, and emotionally at the same time as you grow physically. In life, as in the gym, the quick fix doesn't exist—but change is possible.

Sharing your story is a crucial part of this process. When we stop being an echo and become a voice, we can break free and turn tiny steps into full strides. Tell the story of who you truly are today, and you'll find that your past can help others as much as it can help you. After all, if we can't speak about who we are, then what do we stand for?

For the rest of this year, I am partnering up with Bodybuilding.com to give away a Razor Hybrid Crossover and $100 in Bodybuilding.com supplements to one person each month. All you have to do is share your story to enter. Become a voice and speak up! Tell me why you deserve a Second Chance and what you'll do with it. Follow this link and click on the "Submit Your Second Chance" button for your chance to win.


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lapetite1

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lapetite1

I used this workout on my clients the other day and they loved it. Was sore but loved it.

Article Rated:
Jun 11, 2013 4:31pm | report
 
antony

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antony

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 10:42pm | report
 
bigjoegreen

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bigjoegreen

seems like a good workout. If you're interested in calves specifically:

www.whyaremycalvessmall.com

helped me out greatly.

Aug 3, 2014 12:38pm | report
 
Showing 1 - 3 of 3 Comments

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