The leg workout program must include both compound and isolation exercises.
The compound leg exercises work on entire lower body muscles at once and help increase strength and mass.
While the isolation exercises allow you to put more emphasis on specific muscle groups and improve muscle definition and lower body balance.
An effective workout routine should also include high reps, medium reps, and low reps sets so you can build endurance, strength, and size.
You should also integrate a variety of equipment-based exercises, such as dumbbell, machine, barbell, dumbbell, and resistance band leg exercises.
And most importantly, you should perform exercises for each lower body muscle group every week to build symmetrical, sculpted, and firm legs.
You can design a routine by yourself with the help of the above instructions, or you can download the below workout program.
12 Week Leg Workout Routine for Strength and Mass
Instructions to Perform Exercises on Leg Day:
Warm-up: Perform five to 10 minutes of warm-up to increase your heart rate and activate your lower body muscles. You can run on the treadmill, do stationary bicycling, or perform some lower-body cardio exercises.
Progressive Overload: If you want to build strength and size, you should increase the number of reps and sets or load over time to challenge your muscles. Studies suggest increasing the load or putting more stress on your muscles helps promote strength and hypertrophy.
Working out your legs will also help you improve endurance, shed significant calories, enhance cardiovascular health, and boost athletic performance.
However, you need a good workout routine to train your legs effectively and achieve maximum results.
I’ve shared some instructions that will help you design a workout program for yourself. But if you need a ready-to-use leg workout routine, you can follow the above plan.
You can do this leg workout routine for 12 weeks to see progress. I hope it will make a difference.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com.
I help people achieve their best shape through my science-based and practical workout programs.
I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.
