Legs and back make up the majority of overall muscle mass. And have a balanced physique you need to build a huge set of wheels. Leg day takes a lot of mental energy and preparedness. You need to be rested, fueled, and focused. Also for many legs tend to respond better to higher reps due to legs have more slow-twitch muscle fibers. Of course this varies from person to person.
Basic Leg Workout
This leg workout consists of basic leg exercises and is great for beginners or if you’re taking a breather from your intense workouts.
Squats: 3 sets of 12 reps
Leg Press: 3 sets of 12 reps
Leg Extensions: 3 sets of 12 reps
Lying Leg Curls: 3 sets of 12 reps
Advanced Leg Workouts
45-Minute Leg Workout – This is a quick yet intense leg workout that gets you in and out of the gym.
500-Rep Leg Workout – This is one of my most brutal leg workouts with a collective 500 reps.
Dynamic Leg Workout – My dynamic leg workout is unique in that I have you alternating quads and hamstrings for each exercise.
Extreme Leg Pump Workout – The name says it all as this leg workout will give you an extreme pump.
FST-7 Style Leg Workout – This is based on Hany Rambod’s FST-7 workout method, ending with 7 sets.
Leg Overload Workout – This leg workout has you doing a lot of sets, reps, and high volume; everything you need for extreme growth.
Massive Leg Workout – Don’t let the name of this workout fool you. Massive doesn’t necessarily mean low reps.
Ultimate Leg Workout – I deemed this as my ultimate leg workout because it covers every angle and is designed to completely exhaust the muscle.
One note on squats; I’m a firm believer of squats for leg mass, however, if you have lower back problems it may be a good idea to substitute them with hack squats (or more sets of leg presses). I’ve got a basic leg workout listed below followed by several of my advanced leg workouts. There’s a separate page for training calves.