Training Plan - Leg & Butt Workout for Mass
This leg & butt workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine starts with big compound movements and finishes with fry out lighter sets to send the muscles into hypertrophy and cause muscle growth. This workout is the hardest workout for me during the week, it's an area of my body that I have had to make a priority in order to strengthen my legs. Using this workout and cycling 1 - 1.5 hr a few times a week, I have finally started to feel better about this section of my body. If you do a body part split style of training, try this as your leg day workout.
For those new to lifting, check out one of my guided workout posts. These posts will help you determine what weight to use, how to determine reps, and how to best set yourself up for a successful workout.
LEG & BUTT WORKOUT FOR MASS
- Barbell Squat: Warm Up Weight x 2 sets x 10-12 reps
- Barbell Squat: Heavy Weight x 1 set x 4-6 reps
- Barbell Squat: 1 Rep Max x 1 set x 1-3 rep
- Barbell Squat: Working Weight x 3 sets x 10-12 reps
- Barbell Hip Thrust: Working Weight x 3 sets x 10-12 reps
- Leg Press: Working Weight x 3 sets x 8-10 reps
- Goblet Squat: Working Weight x 3 sets x 12-15 reps
- Leg Extensions: Working Weight x 3 sets x 12-15 reps (lighter weight, pump sets)
- Lying Leg Curl: Working Weight x 3 sets x 12-15 reps (lighter weight, pump sets)
How to perform in this routine...
- All sets can be done as straight sets
- Perform an Ab workout or Calf workout at the end of this routine
This routine is for intermediate to advanced lifters and takes about 1.25 hours to complete (with a 15 minute ab or calf workout added on). It is effective for growing the legs. This routine blasts the lower body with several sets of squats. It also combines heavy lifts with lighter lifts to get blood flowing throughout the entire body. Try out some or all of the routine for your next leg day!
*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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