If you are serious about putting size on your legs, this 3 week cycling leg workout is for you. This leg workout combines heavy and controlled lifting with shocking techniques like drop sets and supersets to stimulate muscle growth.
We're going to be moving serious weights with this workout, so minimum of 10 mins warmup is required. Power walking or light jogging is fine. Plus about 50 bodyweight squats and stretching of quads, glutes and hamstrings.
Weekly workout schedule:
| Week 1 - Heavy Week |
| Exercise |
Sets |
Reps |
| Squat (heavy pyramid set) |
6 |
15, 12, 10, 8, 10, 15 |
| Increase the weight on each set until you peak at 8 reps, 4th set. If you want to go heaver you could do 6 reps for that set. You do not need to squat down too low, just above horizontal is fine. We don't want to hit the glutes to much. |
| Exercise |
Sets |
Reps |
| Stiff Leg Deadlift |
4 |
12 |
| Really want to focus on stretch and contraction with these, not weight. If you're not feeling the stretch on the hamstrings on the way down and at the bottom you're not doing them right. Keep rep timing slow, 3-1-2 should be about right. |
| Exercise |
Sets |
Reps |
| Leg press/leg extension superset |
4 |
8 press / 12 extension |
| Again, we're going heavy on the leg press here, maximum 8 reps. Straight on to the leg extension after the set for 12 reps. Weight is not as important here. Make sure you squeeze at the top for a count of 3 seconds. |
| Exercise |
Sets |
Reps |
| Leg curl |
4 |
8 |
| Heavy again with leg curls. Heavy, but controlled. You should still be able to manage the weight. Use 2-1-2 rep timing. |
| Week 2 - Quad Week |
| Exercise |
Sets |
Reps |
| Squat / Lunges / Leg Extension Tri-Set |
5 |
10 sq, 6 lun, 15 ext |
| We're working with less weight on squats this week, but killing the quads with this tri-set! 10 reps squatting, slow and controlled. Followed by 6 reps on each leg dumbbell lunges. Followed by 15 reps on the leg extension with very light weight and 4-2-4 rep timing. Sound hard, it is. |
| Exercise |
Sets |
Reps |
| Stiff Leg Deadlift |
4 |
12, 10, 8, 6 |
| Time to put some more weight on your deadlift. Last week we stayed at 12 reps, now we're going to increase the weight and lower the reps with every set. Start at the weight you used last week, and increase! |
| Exercise |
Sets |
Reps |
| Leg curl |
4 |
12-15 |
| We just went heavy on deadlifts, so curls we're going to a bit lighter and slow down rep timing. Use 3-1-3 for these 4 sets to finish off the workout. |
| Week 3 - Hamstring Week |
| Exercise |
Sets |
Reps |
| Stiff Leg Dead/Leg curl superset+dropset |
5 |
8 / max, max, max |
| Today we're really going to attack the hamstrings. We're doing heavy deadlifts for about 8 reps (if your technique is not so good, or you have a weak lower back, stick with 12). Then straight onto the leg curl machine for a drop set. Don't worry about going heavy at all on the leg curl, we just did heavy deads so just focus on getting a nice long stretch and solid contraction. By the third set fo the drop set, you should be in serious pain. If you're not, you're not trying hard enough! |
| Exercise |
Sets |
Reps |
| Leg Press |
5 |
12 |
| We're having a week off from squats this week to prepare for the heavy week next week (starting the cycle again at week 1). Keep to a weight that you max out at around 12 reps. |
| Exercise |
Sets |
Reps |
| Leg extension |
4 |
12, 10, 8, 6 |
| Going a bit heavier with extensions this week. Increase the weight on each set. |
Got Something To Say? Post Your Comments Below
This is a great cycle. Thanks
How many days a week should i do this workout
Perform this workout once a week.
I am in China and my gym doesn't have a leg curl machine. What exercise can I do instead?
Legs are strong and healthy but they are too skinny. need to find out better ideas
I had the same problem but I found out that working heavy and looking out for the form of the exercise you are doing is the key, also since legs ar the stronggests and one of the biggests muscles you have to work them out using reps above 12 reps to congested as you want. otherwise it wont work.
I work out at home, what is the next best thing if i cant do leg press?
Lunges, front squats and dumbbell squats are a good choice.
alright thanks
Squats and lunges. lots of it. you dont even need much weight to do it.
Just focus on the movement then the burn.
I`ve do this routine for 2 cycles, is amaizing!!!!
It`s hard, it heavy, great pain the next day, and in the routine feel dizzy.
I recomend to eat well before, and after and be ready for something that in spanish is know as "agujetas"
THANKS A LOT FOR SHARING YOUR KNOWLEDGE.
"Agujetas" is muscle soreness for those who are wondering :)
I need to concentrate more on my outer and inner thigh. Any suggestions?
Squats, squats and more squats :)
Nothing builds leg mass better then squats.
Is it possible to squeeze a workout to shock the calves in this as well. Or is that asking for too much? And if possible what would that calve shocking routine be? Thanks!
Absolutely! I would check out the workout section to find some good calf workouts.
if you want to "shock" your calves you might want to consider how much they are already being worked within this workout. I always feel my calves burning after a good leg workout, even if I only include one calf exercise. plus, if you run, your calves are contracting and expanding even more rapidly than your quads and hamstrings. so you're really working calves every day whether you isolate them or not.
For the stiff leg dead lift/ leg curl in week 3, are you supposed to do 3 set drop set after each set of 8 deadlifts?
You would do SLDL, then immediately leg curls, followed by 3 drops sets of leg curls...so 4 total leg curl sets.
could you make a workout incorperating the vertimax machine to increase vertical, quickness and speed?
Hi Scott,
I recommend asking this question on the forum. I am not familiar with the vertimax machine.
http://www.muscleandstrength.com/forum/
So under each week, are we doing all these exercise in one day or throughout the week?
In the same day.
Just a bit of a noob question here:
What is ment by "Use 3-1-3 for these 4 sets" or "2-1-2 rep timing" ?
Take for example bicep curls...3-1-3 would mean taking 3 seconds to perform the rep, holding the rep at peak contraction for one second, and then taking 3 seconds to lower the bar back to the starting position.
haha your not a noob man. Just keep this in mind, no question is a stupid question espescially if you dont know. If someone makes fun of you not knowing thats their problem
Can you please explain to me what a pyramid set is? I'm going to guess, but do you increase the weight until you hit 8 reps max, then decrease the weight to increase the reps again? Thanks a lot! Looks like a great workout.
Increase the weight on each set until you peak at 8 reps on the 4th set. That is pyramiding down in reps. Then lighten the weight for the fifth and sixth sets and pyramid up in reps.
was wondering in week 2 the tri-set is it supposed to be preformed like a drop set where you go straight from squat to lunges to leg extensions without a break, or if there is a short break in between each?
Hi Tim,
Yes, it is performed with no rest between exercises.
During the tri set, should you increase weight for easch set?
what should my rest time be if im working with a second person? Also i have shoulders this day what should i do first or make legs its own day?
Hi Pat,
Rest about 2 minutes between sets. For squats you could rest up to 3-5 minutes between sets.
i hate not understanding these work out routines i always have to read them over and over again
I just wanted to say that I started this 3 week leg cycle today and I freakin love it!! I love to train heavy and intensely, especially when it comes to legs and this workout had me naseous. I seriously thought I was gonna throw up! Cant wait for the next workout in this cycle!!
hi steve, can i change leg press with other exercise,my gym haven't leg press machine.
Hi peter,
Absolutely. I would try to find a similar exercise to replace it with. here are some possible choices:
http://www.muscleandstrength.com/exercises/quads.html
I was just wondering you don't mention calves,what do you do for them and how often? thx
Hi Bruce,
This workout is primarily set up for hamstrings and quads. Calves can be worked once or twice a week. Here are a good list of calf exercises. I would perform 3-6 sets per workout:
http://www.muscleandstrength.com/exercises/calf.html
In the second week, squats/lunges/leg extension tri set, do you need to do 5 sets on each excersise? so would be a total of 15 sets?
Thank you
Hi Andrey,
You perform 5 total trisets - so that would be 15 total sets.
in Week 3 - Hamstring Week, stiff leg deadlift / leg curl ,superset + dropset, can you explain to me how does the dropset work? how many sets in total do I need to do?
Thank you
Hi Andrey,
For a dropset, you perform a normal set, drop the weight and immediately perform another set, drop the weight and immediately perform another set.
in Week 3 - Hamstring Week, stiff leg deadlift / leg curl ,superset + dropset, so after the drop set I go back to stiff leg deadlift to perform a normal set and then go back leg curl for a drop set ?
Is that ok?
Thank you
Perform the stiff leg deadlift set, and without resting, move to leg curls and perform 3 drop sets without resting.
im a current college basketball player and just got back from a long international basketball trip. and i want to get my legs stronger than ever before. i would like to incorporate moves that i would use in basketball, like workouts that help me as far as quickness, strength, speed. i love working out i just need the right leg workout to get my lower body where i want it to be. if you have any suggestions that would b great
thank you
Hi Jordan,
My biggest suggestion is to use squats. I played basketball in college and heavy squats really helped my leaping ability. You won't need a fancy leg workout as long as squats are in the mix.
if i use this cycle do you think working out my legs one work is enough? and i already have a day jus for legs should i had another day in the mix of my workout?
Hi Jordan,
Once a week will be enough if you are pushing yourself properly, trying for more reps and weight when possible.
Gday,
The gym im currently using does'nt have a leg extension machine. Is there any other type of exercise i can do to replace it for this workout?
Thanks mate
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