Posted on June 05, 2019 by Joe Bradbury

Introduction

When you ask what someone’s favourite body part to train is, especially gents, the the usual reply is chest or arms; or in my case, back. Very rarely will someone reply with legs, despite the fact that legs make up half of your body! Legs create a powerful base which has some transfer to upper body exercises such as a push press or driving through the legs during a bench press. Training legs is hard, no way round it. However the pay off is amazing. It’s a huge boost in calorie burning, in muscle building hormones, the ability to feel like superman lifting a train on his shoulders and mostly importantly, for both genders, filling out the jeans in the right places! Here is my workout to turn those chicken legs into tree trunks.

The Workout

With this workout, go as heavy as you can go whilst performing the exercises with good form safely. Weekly progression is primarily through micro-loading the weight. If you’re hesitant to go heavier or can’t due to injury, increase the amount of sets you do by 1 each week to still provide some overload to the muscles.

Front squats 3 x 5

Romanian Deadlift 3 x 8 supersetted with Glute Bridges 3 x 12

Foot Elevated Split Squat with Barbell 3 x 10 each leg supersetted with Dumbbell Step Ups 3 x 10 each leg

1\4 Squat into Calf Raise 3 x 10 supersetted with Bodyweight Calf Raises 3 x10

 

Add this once a week to see some sizable growth in your lower body, go for twice if you’re feeling hardcore. For a rounded weekly plan add some upper body work!

Happy lifting!

Joe