Natural Bodybuilding Mass Building Leg Workout

In this article I want to share a natural bodybuilding mass building leg workout that I just went through with great results!

As usual, I like to use periodization as to me this is the best way to get the best results from my efforts at the gym.

Here is the latest natural bodybuilding mass building leg workout I have done:

Natural Bodybuilding Mass Building Leg Workout

Loading Phase Week 1

Dumbbell Lunges 3 sets of 8-10 reps

Dumbbell Stiff Legged Dead-lifts 3 sets of 10-12 reps

One Legged Leg Press 3 sets of 15-20 reps

Lying Leg Curls (Toes In) 3 sets of 10-12 reps

Lying Leg Curls (Toes Out) 3 sets of 10-12 reps

Squats (Wide Stance) 3 sets of 10-12 reps

One Legged Calf Press 6 sets of 10-30 reps

Loading Phase Week 2

Dumbbell Lunges 4 sets of 8-10 reps

Dumbbell Stiff Legged Dead-lifts 4 sets of 10-12 reps

One Legged Leg Press 3 sets of 15-20 reps

Lying Leg Curls (Toes In) 3 sets of 10-12 reps

Lying Leg Curls (Toes Out) 3 sets of 10-12 reps

Squats (Wide Stance) 3 sets of 10-12 reps

One Legged Calf Press 7 sets of 10-30 reps

Loading Phase Week 3

Dumbbell Lunges 4 sets of 8-10 reps

Dumbbell Stiff Legged Dead-lifts 4 sets of 10-12 reps

One Legged Leg Press 3 sets of 15-20 reps

Lying Leg Curls (Toes In) 4 sets of 10-12 reps

Lying Leg Curls (Toes Out) 3 sets of 10-12 reps

Squats (Wide Stance) 4 sets of 10-12 reps

One Legged Calf Press 8 sets of 10-30 reps

Growth Phase Weeks 4-6

Calf Press 6 sets of 8-12 reps (90 second rest)

Modified Superset

Squats 5 sets of 12, 10, 8, 6, 6 (90 seconds rest)

Standing Leg Curls 5 sets of 12, 10, 8, 6, 6 (90 seconds rest)

Modified Superset

Barbell Lunges 5 sets of 12, 10, 8, 6, 6 (90 seconds rest)

Stiff Legged Deadlifts 5 sets of 12, 10, 8, 6, 6 (90 seconds rest)

Workout Notes:
1) I did this workout twice a week using the following split:

Day 1: Legs
Day 2: Chest/Back/Abs
Day 3: Delts/Biceps/Triceps

2) After six weeks of this, do an active recovery phase of just 2 days of weights at the gym (Monday and Thursday for example) using a full body routine. Choose 1 exercise for each body part and do 2-3 sets of 13-15 repetitions resting only 1 minute in between sets. The other days you can do 20-30 minutes of cardio.

3) After the active recovery week you can re-start another loading phase like the one above.

Try this workout out and let me know what you think!

Best!

 

 

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