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Leg (Quadriceps, Hamstrings & Calves) Workouts & Articles
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Leg training workouts that will help you build your quads from knee to hip to waist. Workout from beginner to advanced, find you workout and see progress start after the first workout!


  Leg Training Workouts and Tips - Quad Busters!

Exercise/Beginner Routine # of Sets # of Reps
Squats 4 sets 12-6* reps
Straight-Legged Deadlifts 2-3 sets 8-12 reps
Standing Calf Raises 2-3 sets 10-12 reps
Printable Log


Exercise/Intermediate Routine # of Sets # of Reps
Squats 5 sets 12-5* reps
Leg Extensions 3 sets 8-12 reps
Seated Leg Curls 3-4 sets 8-12 reps
Standing Calf Raises 4 sets 10-12 reps
Printable Log


Exercise/Advanced Routine # of Sets # of Reps
Leg Extensions 3-4 sets 8-12 reps
Squats 5 sets 12-5* reps
Standing Leg Curls 3 sets 8-12 reps
Straight-Legged Deadlifts 2-3 sets 10-15 reps
Standing Calf Raises 3 sets 10-12 reps
Seated Calf Raises 2-3 sets 12-15 reps
Printable Log


*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Other workouts ---------

Exercise/ Routine #1 # of Sets # of Reps
Leg Extensions 4 sets 10-15 reps
Leg Presses 4 sets 10-15 reps
Hack Squats 4 sets 10-15 reps
Lying Leg Curls 6 sets 10-15 reps
Standing Leg Curls 4 sets 10-15 reps
Straight-Leg Deadlifts 4 sets 10-15 reps


Exercise/ Routine #2 # of Sets # of Reps
Leg Extensions 1 set 6-10 reps
Leg Presses
(or Squats)
1 set 6-10 reps
Lying Leg Curls 1-2 sets 6-10 reps


Exercise/ Routine #3 # of Sets # of Reps
Squats 8-10 sets 5-35 reps
Hack Squats 5-8 sets 10-15 reps
Leg Curls 6-8 sets 10-15 reps


Exercise/ Routine #4 # of Sets # of Reps
Leg Extensions 3-4 sets 15-20 reps
Barbell Lunges 3-4 sets 10-15 reps
Leg Press 3-4 sets 6-12 reps
Squats 3-4 sets 6-25 reps


Exercise/ Routine #5 # of Sets # of Reps
Squats 8-10 sets 20-5* reps
Hack Squats 5 sets 10-15 reps
Leg Extensions 5-8 sets 10-15 reps
Lying Leg Curls 5 sets 10-15 reps
Straight-Leg Deadlifts 5 sets 10-15 reps


Exercise/ Routine #6 # of Sets # of Reps
Squats 4-6 sets 6-8 reps
Leg Extensions 3-4 sets 8-10 reps
Lying Leg Curls 4-5 sets 8-10 reps
Lunges 3 sets 12-15 reps


Exercise/ Routine #7 # of Sets # of Reps
Leg Extrensions 2 sets 6-8 reps
Vertical Leg Presses 1-2 sets 8-10 reps
Duck Squats 1 sets 8-10 reps
Single Legged Leg Curls 2 sets 6-8 reps


Exercise/ Routine #8 # of Sets # of Reps
Leg Extensionss 5 sets 10 reps
Lying Leg Curls 5 sets 10 reps
Hack Squats 5 sets 10 reps


Exercise/ Routine #9 # of Sets # of Reps
Squats 6 sets 10-6* reps
Angled Leg Presses 4 sets 10-6* reps
Leg Extensions 4-5 sets 8-10 reps
Lying Leg Curls 5-6 sets 8-10 reps


Exercise/ Routine #10 # of Sets # of Reps
Leg Extensions 5-6 sets 20-8* reps
Leg Curls 5-6 sets 20-8* reps
Squats 4-5 sets 12-8* reps
Walking DB Lunges 3-4 sets 15 reps