This program is one that I use with my clients who wish to slim down their lower bodies, while gaining mass in their upper bodies. Though typically used with the women I train, this program is also effective for men with thin upper bodies and blocky legs.
The volume of leg training is significant, which results in a slightly overtrained state for the legs. Although the science of weight training does not support this program, I have found it to be extremely effective at getting those fitness competitor type legs. This should not be used by someone who is trying to add mass to their lower half. ALso, because of the frequent weight bearing exercises at the knee and hip joint, this program should not be used by someone with injuries to either joint.
This is a three day per week program that should be split into a Monday, Wednesday, Friday type schedule. There are actually four different workouts that should be rotated so that you do workout 1, 2, and 3 in week 1, and workouts 4, 1, and 2 in week 2, then workouts 3, 4, and 1 in week 3, and 2, 3, and 4 in week 4. The rotation then starts over. The rest intervals should be short (45-60 seconds) on the leg work, and longer (60-90 seconds) on the upper body work. Calves and abs can be worked on off days with 3 sets of two exercises each. I suggest standing and seated calf raises, and reverse and standard crunches.
Note: 3 X 20,15,15 means that you should do 3 sets with the first set consisting of 20 reps. The second set should have 15 reps and the third set should also have 15 reps. Be sure to use weight that lets you reach failure at that number of reps.
| Workout #1 (Legs, Shoulders, Arms) | |
| Smith Machine Squats | 4 X 20,15,15,15 |
| Smith Machine Lunges | 3 X 20,15,15 |
| Leg Extensions | 3 X 20,15,15 |
| Lying Leg Curls | 3 X 20,15,15 |
| Overhead Dumbell Presses | 3 X 12,10,8 |
| Dumbell Lateral Raises | 3 X 12,10,8 |
| Barbell Curls | 3 X 12,10,8 |
| Preacher Curls | 3 X 12,10,8 |
| Skull Crushers | 3 X 12,10,8 |
| Rope Pushdowns | 3 X 12,10,8 |
| Workout #2 (Legs, Back, Chest) | |
| Leg Press | 4 X 20,15,15,15 |
| Walking Lunges | 3 X 20,20,20 |
| Adductor Machine | 3 X 20,20,20 |
| Abductor Machine | 3 X 20,20,20 |
| Hyperextensions | 3 X 15,15,15 |
| Lat Pulldowns | 3 X 12,10,8 |
| Seated Rows | 3 X 12,10,8 |
| Rear Delt Machine | 3 X 12,10,8 |
| Flat BB Bench Press | 3 X 12,10,8 |
| Incline Dumbell Fly | 3 X 12,10,8 |
| Workout #3 (Legs, Arms, Shoulders) | |
| Plie Squats | 4 X 20,15,15,15 |
| Step Ups | 3 X 20,15,15 |
| Stiff Leg Deadlifts | 3 X 15,15,15 |
| Seated Leg Curls | 3 X 20,15,15 |
| Front Dumbell Raises | 3 X 12,10,8 |
| Barbell Dumbell Curls | 3 X 12,10,8 |
| Alternate Dumbell Curls | 3 X 12,10,8 |
| Alternate DB Hammer Curls | 3 X 12,10,8 |
| Overhead Dumbell Extensions | 3 X 12,10,8 |
| Cross Bench Dips | 3 X max,max,max |
| Workout #4 (Legs, Back, Chest) | |
| Leg Sled | 4 X 20,15,15,15 |
| Reverse Dumbell Lunges | 3 X 20,15,15 |
| Butt Blaster | 3 X 20,15,15 |
| One Arm Dumbell Rows | 3 X 12,10,8 |
| Straight Arm Pulldowns | 3 X 12,10,8 |
| Bent Over Rear-Delt Raises | 3 X 12,10,8 |
| Hyperextensions | 3 X 12,10,8 |
| Incline Dumbell Press | 3 X 12,10,8 |
| Pec Deck | 3 X 12,10,8 |
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