Leg & Butt Workout for Size, Strength, and Definition
This workout is specifically designed to target all areas of the upper legs and butt. The workout starts with more isolated movements in the higher rep range to get blood flow through the legs and achieve a "pump". These moves are the Leg Curl, Leg Extension, Glute Machine, and Lying Leg Curl. These should be done in the 15-20 rep range for all warm up sets and 12-15 rep range for all working sets.
Once the pump is achieved, the workout moves into 2 heavy compound movement sets (Leg Press and Squat). These should be done in the 6-8 rep range for all heavy sets.
After the compound movements, the workout finishes with one more set in the working range. The Cable Pull Throughs provide a final pump in the glutes and good overall stretch of the hamstrings.
If you are unfamiliar with any of the moves, check out the database on bodybuilding.com. Every exercise can easily be found by searching for it by name. This routine is for intermediate to advanced lifters and takes about 1 hour to complete.
I have found that this workout provides a much quicker recovery time. The next day my legs may be a little sore but I can easily walk, run, and sit. I have been training this way lately because my old leg workouts were really destroying my legs the next two days after training. It was almost too much, so I switched it up and the results are awesome! Try this out for your next leg day and feel free to share the workout with others.
*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.
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