Lord of legs

The lord of legs program is designed to build a dominant set of legs worthy of any gym. A series of compound movements and varying rep ranges will offer all the stimulus your legs need to grow.

Lord of legs can be repeated up to 3 times a week and should be alternated with the Upper body blitz program.

Warm Up (2)

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Dynamic lunge - 1 minute

Primary target:

Legs (Quadriceps)

Equipment required:

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Dynamic lunge with medicine ball - 1 minute

Primary target:

Legs (Quadriceps)

Equipment required:

Exercise (5)

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Squat with barbell - 3 sets of 8-12 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Dead lift - soft leg - 3 sets of 8-12 reps

Primary target:

Back (Erector Spinae)

Equipment required:

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Static lunge with dumbells - 3 sets of 12-15 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Burpee - 3 sets of 18-20 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Calf raise - 3 sets of 18-20 reps

Primary target:

Legs (Calves)

Equipment required:

Cool Down (3)

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Seated hamstring stretch - 30 seconds each side

Primary target:

Legs (Hamstrings)

Equipment required:

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Standing quad stretch - 30 seconds each side

Primary target:

Legs (Quadriceps)

Equipment required:

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Calf stretch - 30 seconds each side

Primary target:

Legs (Calves)

Equipment required: