Leg training needs to be systematic to be effective. If you want to know what all those leg day memes are about, these programs will show you. You will limp, you will be hungry, and you will grow!

• 30-Day Legs with Abel Albonetti
• The Blueprint to Mass: 8-Week Old-School Muscle-Building Program
• Project Mass: Dr. Jacob Wilson's 16-Week Muscle-Building Program
• Garage Gains: Dynamite Dumbbell Workouts for Size

To follow a similar blueprint to build the rest of your body, check out the companion pieces in this series:

• 10 Best Muscle-Building Chest Exercises 
• 10 Best Muscle-Building Back Exercises 
• 10 Best Muscle-Building Shoulder Exercises 
• 10 Best Muscle-Building Biceps Exercises 
• 10 Best Muscle-Building Triceps Exercises  
• 10 Best Muscle-Building Ab Exercises