Leg Workouts

Take your leg training to the next level with our database of free leg workout plans. The workouts are created by fitness experts and target your lower body muscles. Each comes with a free downloadable PDF you can reference when training.

All Leg Workouts

Woman doing glute workout in gym
Who doesn't want a firm and toned butt? Julie Michaelson shares a simple workout she uses to build muscle and tone her glutes.
728.5K Reads 125 Comments
2 Day Squat Workout For Improved Size & Strength
No more weak and small legs. This squat specialization program will have you hammering your wheels twice a week, bringing up both your leg size and squat strength.
189.7K Reads 20 Comments
Booty Burner: Courtney King's Full Glute Workout
Team BPI athlete Courtney King presents her Booty Burner complete glute workout plan. This program uses supersets to grow and strengthen your glutes!
122.6K Reads 4 Comments
Athletic man doing walking dumbbell lunges.
No access to a squat rack? Fear not. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth.
776.5K Reads 12 Comments
Beginner Leg Workout
This basic beginner leg workout hits the quads, hamstrings, glutes & calf muscles. It is designed for beginners to weight training who want to build and strengthen their legs.
517.8K Reads 75 Comments
Leg Growth Workout - 3 Week Cycle
Destroy your leg muscles with this 3 week cycle leg growth workout! This workout is not for the faint hearted, Be prepared to train your legs hard! Workout includes squats.
504K Reads 217 Comments
2 Weekly Workouts for Larger Legs
Take your leg training to new heights by splitting it up into 2 weekly workouts - 1 workout for hamstrings and 1 workout for quads. Let us show you how!
24.3K Reads 0 Comments
RP-21 Glute Building Workout Program
This glute focused workout uses the RP-21 method to build a posterior that is both aesthetic and functional. Learn more about how to add it to your program!
24.3K Reads 0 Comments
Wheels Workout: 8 Week Program to Build Your Legs
If you want to have a truly aesthetic physique, you're going to need a good looking set of wheels. This 8 week program will help you accomplish that.
30.4K Reads 0 Comments
Lower Body Blast Circuit Workout
Now is the perfect time to blast your body into its best shape ever. This amazing 12 step circuit will work your entire lower body and help you achieve the results you're looking for.
198.4K Reads 0 Comments
Barbell Hack Squat Workouts For Bigger Quads
Barbell hack squats are a classic gym exercise that can help you build bigger legs. Learn how to incorporate them into your workouts and improve your quad size.
89.7K Reads 5 Comments
LSL Leg Day Workout: Your Toughest Leg Day Ever!
Are you ready for your toughest leg day ever? Try out the Larger Stronger Legs (LSL) Workout over the next 4 weeks and watch your lower body grow!
50.1K Reads 2 Comments
4 Week Leg-Lashing Blast Workout Program
This leg day isn't for the faint of heart - but if you take leg day seriously and want to build larger leg muscles, give this 4 week program a shot!
25.8K Reads 3 Comments
The Leg Gauntlet By Stephanie Foley
Female bodybuilder Stephanie Foley provides a leg workout that you'll not soon forget - the Gauntlet! Features supersets, drop sets and squats!
179.6K Reads 29 Comments
Quad Destroyer: 10 Sets Of Squats Workout
This is a specialization workout for lifters with lagging quads. It can be performed in an ongoing manner, and features 2 intense weeks followed by a deload week.
89.5K Reads 9 Comments
8 Week Periodized Squat Workout Plan
This program is designed to help strength athletes add 10-30 lbs to their squats over an 8 week period. Each week lifters alternate between rep work and heavy sets.
79.5K Reads 11 Comments
Burn-to-Grow Quad Workout Routine
Build massive quadriceps with the Burn-to-Grow Quad workout routine. This 4 week quad workout uses high volume & increased time under tension for growth!
33.7K Reads 0 Comments
Project WHEELS: Hybrid Routine For Leg Gains
Build both your leg strength and solid legs muscles with this workout program that's heavy on squats, but highly effective at delivering results.
73.2K Reads 2 Comments
4 Week Hamstring Helper Workout Program
Stop neglecting your hammies and make them grow with this 4 week hamstring helper workout program. You'll hit the muscle twice a week & with mixed tempos!
19.4K Reads 0 Comments
Legs On Blast Workout By MusclePharm
It's time to put your quads and hamstrings on blast! This leg workout from Cory Gregory and MusclePharm utilizes supersets to push your legs into the growth zone.
50.7K Reads 8 Comments
Phil Heath's High Frequency Leg Workout
Leading up to the 2012 Mr. Olympia Phil Health was determined to beef up his lower body with high frequency training. He dedicated 2 days per week to legs, using 3 total sessions.
62.1K Reads 1 Comment
Leg Carnage: Superset Quad & Hamstring Workout
Shock your legs with this brutal and growth-inducing workout designed by Steve Shaw. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks.
95K Reads 9 Comments
20 Rep Quad & Hamstring Shock Workout
Can you handle the leg day pain? Let's find out. This is a no holds barred hardcore workout that will forge your budding twigs into mammoth tree trunks, if you dare try it.
64.5K Reads 13 Comments
Power Muscle Burn Leg Workout
Build big wheels by blasting your quads in different rep ranges, including the use of power, muscle building and burn sets.
190.3K Reads 87 Comments
Branch Warren's Leg Workout
Top Olympian and Team Gaspari member Branch Warren has some of the biggest wheels to ever hit a bodybuilding stage. This feature takes an inside look at his high impact leg workout.
71.3K Reads 1 Comment
Mix Of Methods Leg Workout By MusclePharm
This intense leg workout by MusclePharm includes quad-swelling squat volume and brutal leg building deadlifts, and is followed by box jumps, sled drags and more!
44.9K Reads 4 Comments
Mass Performance Program - Day 2: Lower Body
Looking for maximum gains? You better not skip leg day! Your primary lift today is the deadlift which will torch your posterior chain.
31.5K Reads 4 Comments
Mass Performance Program - Day 5: Lower Body
It's the last training day of the week, which means you'd better hit it hard! Lots of squats make this the ultimate quad-blasting leg day.
26.6K Reads 0 Comments
4 Week Absolute Leg Carnage Workout
Take your leg gains to new heights with this 4 week advanced leg workout designed by Coach Eric "Merlin" Broser and features his unique training strategies.
21.1K Reads 3 Comments
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