4 Weeks Program to Massive Leg Muscle Growth

4 Weeks Program to Massive Leg Muscle Growth

Gain Leg Mass Workout

Leg Workout
Leg Workout

For the following month, we should secure the sleeveless shirts and give your dearest abdominal area a break.

Genuine leg preparing – the kind that produces comes about – isn't enjoyable. It can abandon you discombobulated and disgusted, also limping for quite a long time. Some folks turn out to be so anxious about the substantial bar that they can't rest the prior night leg exercises.

Here's a 4-week leg specialization program that will get your quads exploding quick. A major abdominal area matched with weak leg advancement is the most absurd sight, however in the event that that still isn't sufficient to get you in the squat rack, at that point consider the accompanying advantages to leg preparing:

The developments utilized as a part of genuine leg preparing inspire a noteworthy anabolic reaction that influences the entire body. So if a greater abdominal area remains a need, despite everything you need to influence lower to body preparing some portion of your arrangement.

It's difficult to think about a game or action that doesn't profit by included quality and articulation of energy from the glutes, hamstrings and quads.

The way to achievement in any specialization stage is lessening volume in all your different lifts and concentrating on the job needing to be done. Regardless, in the event that you need to be fruitful in this program, you will need to back off the other preparing (there will in any case be a one day for every week abdominal area upkeep exercise) and concentrate on adding volume to your legs.

In this program, you'll prepare four days for each week. Three of those will be "leg" days, with the fourth being a support day for abdominal area lifts.

In a perfect world, your week will be set up with Monday, Thursday and Saturday is the lower body days, Tuesday as your support day and Wednesday, Friday and Sunday as off days. Obviously, you can simply move things around to suit your necessities, however do whatever it takes not to plan leg exercises on consecutive days.

We'll be utilizing one type of periodization for hypertrophy, which is week after week undulating, which means the sets and reps will change from week to week.

Attempt your best to finish every one of the reps endorsed while having maybe a couple reps left in the tank. This will safeguard you don't go to disappointment and wear out your CNS, a genuine concern when preparing the lower body this much of the time.

Additionally, it's basic to your wellbeing (and your outcomes) to utilize great strategy and full scope of movement on all lifts. On the off chance that you can't do it is possible that, you're not prepared for a specialization stage. Turn out to be great at the lifts and return to this program when you're prepared. There's no disgrace in knowing your points of confinement.


Week 1 :

Exercise A – Legs 


*Barbell Back Squat – sets= 4, reps= 8-10

*Walking Lunge – sets= 3, reps= 8-10

*Lying Hamstring Curl – sets= 3, reps 8-10

*Draw Through – sets= 3, reps= 8-10

*Standing Single – Leg Calf Raise – sets= 3, reps= 8-10

#Drop Set. After you finish the last rep of the last set, rest for 15 seconds, lessen the heap by 30-half and attempt to coordinate the measure of reps with the new weight. So on the off chance that you performed 10 reps with 225 pounds on the last arrangement of back squats, drop the weight to 180 pounds and endeavor to get up to 10 reps.

Exercise B – Legs 

*Sumo Deadlift – sets= 4, reps= 8-10

*Dumbbell Split Squat – sets= 3, reps= 8-10

*Hip Thruster – sets=3, reps= 8-10

*Leg Extension – sets= 3, reps= 8-10

*Hanging Knee Raise – sets= 3, reps= 8-10

*20-Rep Squat – sets= 1 reps= 20

#Drop Set. After you finish the last rep of the last set, rest for 15 seconds, diminish the heap by 30-half and attempt to coordinate the measure of reps with the new weight. So on the off chance that you performed 10 reps with 225 pounds on the last arrangement of sumo deadlifts, drop the weight to 180 pounds and endeavor to get to 10 reps.

Exercise C – Legs 

*Front Squat – sets= 4, reps= 8-10

*Barbell Romanian Deadlift – sets= 3, reps= 8-10

*Dumbbell Step-Up – sets= 3, reps= 8-10

*Glute-Ham Raise – sets= 3, reps= 8-10

*Situated Calf Raise – sets= 3, reps= 8-10

*Rancher's Walk Medley – sets= 3, remove = 50 yards

#Drop Set. After you finish the last rep of the last set, rest for 15 seconds, lessen the heap by 30-half and attempt to coordinate the measure of reps with the new weight. So on the off chance that you performed 10 reps with 185 pounds on the last arrangement of front squats, drop the weight to 125 pounds and endeavor to get to 10 reps.

Exercise D – Upper Body 

*Chin-Up – sets= 4, reps= 8-10

*Incline Barbell Bench Press – sets= 3, reps= 8-10

*Single-Arm Dumbbell Row – sets= 3, reps= 8-10

*Situated Overhead Press – sets= 3, reps= 8-10

*Situated Cable Row – sets= 3, reps= 8-10

*Pallof Press – sets= 2, reps= 10

#Drop Set. After you finish the last rep of the last set, rest for 15 seconds, diminish the heap by 30-half and attempt to coordinate the measure of reps with the new weight.

Week 2 

Exercise A – Legs 

*Barbell Back Squat – sets= 5, reps= 6-8

*Walking Lunge – sets= 4, reps= 6-8

*Lying Hamstring Curl – sets= 4, reps= 6-8

*Draw Through – sets= 4, reps= 6-8

*Standing Single leg Calf Raise – sets= 4, reps= 6-8

*Two Minute Leg Press – sets= 1, reps= 2 min.

#Double Drop Set. After you finish the last rep of the last set, rest for 15 seconds, diminish the heap by 30-half, and endeavor to coordinate the measure of reps with the new weight. Once finished, rest for an additional 15 seconds, drop the weight by an extra 15-30% and after that get however many reps as could be allowed, ensuring you keep up appropriate frame.

Exercise B – Legs 

*Sumo Deadlift – sets= 5, reps= 6-8

*Dumbbell Split Squat – sets= 4, reps= 6-8

*Hip Thruster – sets= 4, reps= 6-8

*Leg Extension – sets= 4, reps= 6-8

*Hanging Knee Raise – sets= 4, reps= 6-8

*20 Rep Squat – sets= 1, reps= 20

#Double Drop Set. After you finish the last rep of the last set, rest for 15 seconds, diminish the heap by 30-half and endeavor to coordinate the measure of reps with the new weight. Once finished, rest for an additional 15 seconds, drop the weight by an extra 15-30% and after that get however many reps as could be expected under the circumstances, ensuring you keep up legitimate frame.

Exercise C – Legs 

*Front Squat – sets= 5, reps= 6-8

*Barbell Romanian Deadlift – sets= 4, reps= 6-8

*Dumbbell Step-Up – sets= 4, reps= 6-8

*Glute-Ham Raise – sets= 4, reps= 6-8

*Situated Calf Raise – sets= 4, reps= 6-8

*Runs – sets= 3 x 150 yards/100 yards/75 yards

Perform 3 sets of runs: 150 yards, 100 yards and 75 yards, resting to such an extent/as meager as conceivable between dashes. You can utilize a treadmill or a track/field.

#Double Drop Set. After you finish the last rep of the last set, rest for 15 seconds, decrease the heap by 30-half, and endeavor to coordinate the measure of reps with the new weight. Once finished, rest for an additional 15 seconds, drop the weight by an extra 15-30% and after that get whatever number reps as could be expected under the circumstances, ensuring you keep up appropriate shape.

Exercise D – Upper Body 

*Chin-Up – sets= 5, reps= 6-8

*Incline Barbell Bench Press – sets= 4, reps= 6-8

*Single-Arm Dumbbell Row – sets= 4, reps= 6-8

*Situated Overhead Press – sets 4, reps= 6-8

*Situated Cable Row – sets= 4, reps= 6-8

*Barbell Rollout – sets= 3, reps= 8

#Double Drop Set. After you finish the last rep of the last set, rest for 15 seconds, lessen the heap by 30-half and endeavor to coordinate the measure of reps with the new weight. Once finished, rest for an additional 15 seconds, drop the weight by an extra 15-30% and after that get however many reps as could reasonably be expected, ensuring you keep up appropriate frame. If necessary, utilize a lat pull-down machine to finish the twofold drop set of jaw ups.

Week 3 :

Exercise A – Legs 

*Barbell Back Squat – sets= 4, reps= 10-12

*Walking Lunge – sets= 4, reps= 10-12

*Lying Hamstring Curl – sets= 4, reps= 10-12

*Draw Through – sets= 3, reps= 10-12

*Standing Single-Leg Calf Raise – sets= 3, reps= 10-12

*Two Minute Leg Press = 1-2 min.

#Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and afterward endeavor 2-3 more reps. Rest another 10-15 seconds and attempt another 1-2 reps.

Exercise B – Legs 

*Sumo Deadlift – sets= 4, reps= 10-12

*Dumbbell Split Squat – sets= 4, reps= 10-12

*Hip Thruster – sets= 4, reps= 10-12

*Leg Extension – sets= 3, reps= 10-12

*Hanging Knee Raise – sets= 3, reps= 10-12

*20-Rep Squat – sets= 1, reps= 20

#Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and afterward endeavor 2-3 more reps. Rest another 10-15 seconds and attempt another 1-2 reps.

Exercise C – Legs 

*Front Squat – sets= 4, reps= 10-12

*Barbell Romanian Deadlift – sets= 4, reps= 10-12

*Dumbbell Step-Up – sets= 4, reps= 10-12

*Glute-Ham Raise – sets= 3, reps= 10-12

*Situated Calf Raise – sets= 3, reps= 10-12

*Agriculturist's Walk Medley – sets= 3, distance= 50 yards

Attempt to utilize heavier weights than in week one.

#Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and after that endeavor 2-3 more reps. Rest another 10-15 seconds and attempt another 1-2 reps.

Exercise D – Upper Body 

*Chin-Up – sets= 4, reps= 10-12

*Incline Barbell Bench Press – sets= 4, reps= 10-12

*Single-Arm Dumbbell Row – sets= 4, reps= 10-12

*Situated Overhead Press – sets= 3, reps= 10-12

*Situated Cable Row – sets= 3, reps=10-12

*Turn around Crunch – sets= 3, reps=12

#Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and afterward endeavor 2-3 more reps. Rest another 10-15 seconds and attempt another 1-2 reps.

Week 4 :

Exercise A – Legs 

*Barbell Back Squat – sets= 2, reps= 15

*Strolling Lunge – sets= 2, reps= 15

*Lying Hamstring Curl - sets= 2, reps= 15

*Draw Through – sets= 2, reps= 15

*Standing Single-Leg Calf Raise – sets= 2, reps= 15

*Two Minute Leg Press = 1 – 2 min.

Exercise B – Legs 

*Sumo Deadlift – sets= 2, reps= 15

*Dumbbell Split Squat – sets= 2, reps= 15

*Hip Thruster – sets= 2, reps= 15

*Leg Extension – sets= 2, reps= 15

*Hanging Knee Raise – sets= 2, reps= 15

*20-Rep Squat – sets= 1, reps= 20

Exercise C – Legs 

*Front Squat – sets= 2, reps= 15

*Barbell Romanian Deadlift – sets= 2, reps= 15

*Dumbbell Step-Up – sets= 2, reps = 15

*Glute-Ham Raise – sets= 2, reps = 15

*Situated Calf Raise – sets= 2, reps = 15

*Runs x 3 – remove = 100 yards/75 yards/50 yards

Exercise D – Upper Body 

*Button Up – sets= 4, reps= 15

*Grade Barbell Bench Press – sets= 2, reps= 15

*Single-Arm Dumbbell Row – sets= 2, reps= 15

*Situated Overhead Press - sets= 2, reps= 15

*Situated Cable Row – sets= 2, reps= 15

*Stooping Cable Crunch – sets= 2, reps= 15

Program Notes :

Beat, rest, and time-under-strain are everything that ought to be focused on amid a hypertrophy stage. Ensure the unpredictable (bringing down) period of all developments is finished with control and dependably attempt to play out the concentric (lifting) as fast as could reasonably be expected.

Rest periods can be somewhat longer for the intensify "A" lifts (75 to 90 seconds) and in the vicinity of 45 and 75 seconds for the rest of the program. While finish recuperation between sets is extraordinary for a quality preparing program, it's not perfect for hypertrophy, so don't expand the rest time frames.

In case you're keeping the beat of the lifts as recommended over, your sets should last in the vicinity of 40 and 60 seconds.

For the Two Minute Leg Press goes, you should attempt to expand the measure of reps you can achieve from week to week, so follow along. Additionally, the compressive powers of the leg press are frequently thought little of because of the backrest, yet they can be huge. Deal with this by keeping a characteristic curve in your lower back for the whole set .

The 20-Rep Squat set is severe, particularly subsequent to pounding your legs with the measure of volume in the program that goes before it. On the off chance that your squat frame begins to separate to the point of being hazardous, end the set and return to the lift one more day.

To state rest, recuperation, and nourishment are basic in this stage is belittle how essential they are. We're discussing genuine volume in some significant lifts consistently. I'd propose increasing your protein, getting between 7-9 hours of rest for each night, and attempting to limit other athletic exercises for a month.

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