Ultimate Leg Day Workout: Achieve Explosive Muscle Growth Today!

The 5 step approach to an effective leg day routine

Step 1: Carry out a proper warm-up

This step is pretty straightforward; however, far too many gym-goers fail to warm up correctly, if at all! Failure to do so will lead to an increased chance of injury and the ability to lift less during your workout that follows. A proper warm-up should effectively target your core, glutes and hip flexors. Leaving you flexible and pumped for the session ahead.

As a minimum, we recommend 10 to 15 minutes of light cardio. You could use the treadmill or exercise bike work well for this. Followed by another 10 minutes of slight to moderate stretching. It also helps to stretch your upper body as well, as exercises like squats engage muscles all across your body.

Step 2: Pre-exhaust your quads

Ok, now it’s time to move on to the heavy lifting! And here, we believe in starting the punishment right away. That’s why we recommend starting your session by pre-exhausting your quads. Leg extensions tend to work best here. It’s up to you how many sets you do/need; however, 5 is usually a good amount.

Start the first set off lightly, maybe 60% of your working weight for 10-12 reps. Increase this to 70% for the second set, 80% for the third, 90% for the fourth and 100% for the 5th. Leg extensions are great as they isolate the quads and force you to contract the muscles thoroughly. You’re now ready to move on to step 3 …

Step 3: Destroy your quads!

There are 2 main exercises here that I’m sure you’re familiar with. That’s right, squats and leg press. These 2 exercises are the staple of any good leg day, and we highly recommend starting with squats. This is because they engage so many other muscles and really force you to engage your core. 5 sets of 10 to 12 reps is a good amount.

Afterwards, your 5 sets of leg press are the best way to push your quads to the max and get everything out of them that you can. Again 5 sets is a good amount. For both squats and leg press, we recommend increasing your weight as you progress through the sets. If this means dropping the rep count as you go, that’s fine. Just focus on adding more and more plates and feeling your legs start to shake more and more after each set.