Killer leg workout

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-07-25

Do not confuse this workout with the similarly intense glute workout. The focus there was on the glutes, with the legs working as a supplement. Here, on the contrary, the emphasis is on the legs, but the glutes also engage as secondary muscles. To be precise, this workout puts intense strain on all sides of the thighs and the calves. It's simply impossible to effectively work out the thighs and glutes separately from each other.

This workout is not suitable for beginners, as it is too heavy and narrowly focused. It is also not suitable for those who are trying to lose weight, as it is solely aimed at gaining muscle mass in the legs. Additionally, it should only be done once a week, and ideally, you should avoid working your legs for the remainder of the week. Well, I think you’ll understand that on your own :) Let's go!

Some exercises are performed separately, while others are done as supersets. Rest between supersets is 3 minutes. For those who are not aware, a superset involves performing one set of an exercise (e.g., leg extensions on a machine) immediately followed by another exercise (e.g., leg curls on a machine) without resting. Then you rest for 3 minutes. You repeat this process until you complete 3 such paired sets. After that, you move on to the next exercises.

The number of sets and repetitions for each exercise is indicated without considering warm-up sets. However, warm-up is necessary only for barbell squats and leg press exercises, assuming you've done a proper general warm-up beforehand.

If you plan to do another workout for your glutes in addition to this one, it's better to choose exercises that minimize the work of the thighs. Good luck!