Lean Legs Workout

Today I am sharing with you a leg workout that will help you build lean, shapely legs and glutes. Do this workout 1-2x per week and lift as heavy as you can. I am also sharing with you what weight I use for each exercise. You may be able to lift more or may not be able to lift as much, just aim to go as heavy as you can without compromising form!

Barbell Squat – 5 Sets
15 reps – 45lbs/20kg
12 reps – 55lbs/25kg
8 reps – 65lbs/30kg
6 reps – 75lbs/35kg
15 reps – 45lbs/20kg

Stiff Leg Dumbbell Deadlift – 4 sets
15 reps – 20lbs/10kg (each hand)
12 reps – 25lbs/12kg (each hand)
10 reps – 30lbs/14kg (each hand)
8 reps – 35lbs/16kg (each hand)

Dumbbell Step Ups – 4 sets
8-10 reps – 20lbs/10kg (each hand)

Static Lunges – 3 sets
10 reps – 15lbs/7kg (each hand)

Leg extension superset with hamstring curl – 3 sets
12 reps – 30lbs/14kg

Dumbbell Calf Raise – 3 sets
25 reps – 15lbs/7kg (each hand)

Rest time: 60 seconds between sets
Superset: Completing one exercise straight after the other without rest.

Remember to always warm up and cool down before and after exercise to help prevent injury. You want to lift as heavy as you can while still maintaining proper form. You only want to be able to complete the prescribed number of reps. If you are performing 10 reps and you reach 10 and feel like you could have done 5 more, then you need to increase your weight. If you want to know how to perform a certain exercise, you can find it here.