Hump Day = Leg Day

A great set of legs is a must have for any fit physique. Whether you are looking to add a ton of muscle or just tone up for beach season, using a linear progression for your leg workouts can help you break through plateaus and give you legs you can’t wait to show off. The following program is broken into 3 different segments that complement each other in a way that will move you closer to your dream physique.


Leg Day Month 1:

Back Squat- 4 sets of 12

Stiff Leg Deadlift- 4 sets of 12

Goblet Squat- 4 sets of 10

Leg Curl- 3 sets of 10

Leg Extension- 3 sets of 10

Try using a machine if traditional deadlifts hurt your knees!


Leg Day Month 2:

Hip Abductor Machine- 3 sets of 12

Leg Press- 5 sets of 5

Sumo Deadlift- 4 sets of 8

Weighted Walking Lunges- 3 sets of 20 strides

Squat Walks- 2 sets of 20


Leg Day Month 3:

Smith Machine Split Squat- 3 sets of 10 (each leg)

Weighted or Single Leg Glute bridges- 4 sets of 20

Single leg dead lifts- 3 sets of 15 each leg

Box Jumps- 4 sets of 15

Kettle Bell Swings- 3 sets of 15

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