This beginner leg workout is composed of 9 sets and 4 exercises. This workout targets the hamstrings, glutes (butt muscle), quads and calves. To get better results, you should perform this workout onc time a week to allow time for adequate recovery.
Training Level: Beginner
Times Per Week: 1
Target Gender: Male & Female
Workout Notes:
- Perform a 2 set warm-up before this workout on the leg press machine. First set with a very light weight, and the second set with half the weight used on the first exercise.
- Strict technique on all exercises. (see quads, hamstrings, glutes and calf exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routine:
| Beginner Leg Workout | ||
| Legs | ||
| Exercise | Sets | Reps |
| Leg press | 3 | 15-12-10 |
| Leg extension | 2 | 10 |
| Leg curl | 2 | 10 |
| Seated calf raise | 2 | 12-10 |
