Burn Your Legs in 4 Weeks- Workout Program
Jan 08, 2013
Try this leg Workout for the next 4 weeks.
Everyone knows how hard it is to train Legs. Those dreaded leg days leave us walking funny for the next week or in the case of MY workout Programs on the woorkouttrainer.com website, the next 2 days. (Remember I have you training every muscle group twice per week). Either way this plan is one that will surely help you add some serious strength and definition in your lower half, and quickly become one of your Leg Day favorites. Try it the next time you are dreading yet another Leg day.
Take care,
Mike McErlane
Take care,
Mike McErlane
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Ball Squat With Band | 3 | 12 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Barbell Squat | 3 | 3 | Legs |
| Stiff Legged Deadlift | 3 | 6 | Legs |
| Seated Leg Curl | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Squat | 3 | 6 | Legs |
| Barbell Front Lunge | 3 | 8 | Legs |
| Step Ups Alternating Legs | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl One Leg | 3 | 10 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Squat | 3 | 8 | Legs |
| Smith Machine Front Squat | 3 | 12 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Dumbbell Front Squat With Ball | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Box Squat with Bands | 2 | 20 | Legs |
| Walking Lunge | 1 | 20 | Legs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 3 | Olympic Lifts |
| Barbell Deadlift | 3 | 3 | Legs |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| Barbell Squat With Band | 3 | 8 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 10 | Legs |
| Stiff Legged Deadlift | 3 | 8 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat With Band | 2 | 10 | Legs |
| Adductor Side Steps | 3 | 12 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Alternating Side Lunge | 3 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 12 | Legs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 5 | Olympic Lifts |
| Barbell Deadlift | 3 | 10 | Legs |
| Hang Clean | 3 | 6 | Olympic Lifts |
| Barbell Front Squat | 3 | 5 | Legs |
| Hack Squat | 3 | 10 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Front Squat | 3 | 12 | Legs |
| Overhead Squat | 3 | 5 | Legs |
| Barbell Squat | 3 | 6 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Stiff Legged Deadlift | 3 | 10 | Legs |
| Barbell Sumo Squat | 2 | 20 | Legs |
