Leg Growth Workout - 3 Week Cycle

Destroy your leg muscles with this 3 week cycle leg growth workout! This workout is not for the faint hearted, Be prepared to train your legs hard! Workout includes squats.

Workout Summary

Build Muscle
Single Muscle Group
Advanced
1
Barbell, Machines
Male & Female

Workout Description

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
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
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
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.
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210 Comments+ Post Comment

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Posted Fri, 10/31/2014 - 12:43
Ali

Hi Steve,
Thanks for sharing this awesome routine. How many weeks should I perform this routine?

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Posted Sat, 10/11/2014 - 16:22
Ana

Hi, on Week 2 it says Quad Week and the last exercise is leg curl (for hamstrings). Then, on Week 3 it says Hamstring Week but the last exercise is leg extensions (for quads).. was this made on purpose or is it a mistake?

Just did Week 1 today, and it was great! Can't barely walk! Thanks!

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Posted Fri, 09/19/2014 - 00:03
Frie

Could you explain the third week a little better to me? For the drop sets, do you go 8 reps of deadlifts into leg curls and do drop sets of leg curls?

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Posted Thu, 09/18/2014 - 03:42
nadim

And what i do after 3 weeks for legs.

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Posted Tue, 09/09/2014 - 23:33
James Avants

Can you explain week 2 workout? The squat / lunges / leg extension tri-set. When you say 5 sets of 10 sq / 6 lun / 15 ext, are you saying do 5 sets of each? I'm just confused on what to do. Can you write me back at jamesavants@ymail.com please

would the workout go like this?
5 sets of 10 squats
5 sets of 6 lunges
5 sets of 15 leg extention
= a total of 15 sets and

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Posted Tue, 08/19/2014 - 17:27
Kev

How would you work a running routine around this schedule? would running hinder any efforts to build leg mass?

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Posted Tue, 07/29/2014 - 23:20
vishal

Hi Steve am from noida( INDIA)
I WANT TO TALK WITH YOU ABOUT LEGS MUSCLE.

WHEN EVER U FREE TELL ME ON MY MAIL ID OR MY WHAT'S APP ACCOUNT THANKU

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Posted Thu, 05/15/2014 - 12:44
Kelly

Can I use this as a women's leg workout?

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Posted Thu, 05/08/2014 - 03:47
Arif

Hi Steve,

I have finished 8 months of your leg workout. It really works great. Thnax a lot

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Posted Thu, 03/13/2014 - 12:10
Brandon

Wouldn't front squats be more beneficial to the quads? Back squats will always isolate hips and glutes more.

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Posted Thu, 03/06/2014 - 19:14
Brandon

well that workout destroyed my legs

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Posted Wed, 01/29/2014 - 21:47
johnny

What is the rest timing for the first exercise like? Thanks!

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Posted Thu, 01/09/2014 - 14:42
Stian Eidem

In week 3 on the Stiff leg dead/ Leg curl (Supersett + dropset) 5 - 8 / max,max,max..
Are you supposed to do 8 reps on the STIFF LEG DEADLIFT and 3 Dropset five times ?
So you go like: 8 - Max, Max, Max
8 - Max, Max, Max
8 - Max, Max, Max
8 - Max, Max, Max
8 - Max, Max, Max

Correct ?

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Posted Tue, 12/31/2013 - 23:40
snu

sir i live in india and we do not have many facilities in our country.i am a powerlifter at the intermediate level .i weigh in at 200 pounds and my best lifts are 440 pounds in gym and 415 pounds in competition in bench press,540 pound squat, 560 pound deadlift and all this lift is raw.but recently sir i have hit a plateau in my bench press and squat.so should i follow this schedule of yours will it help increase my squat.

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Posted Wed, 10/30/2013 - 15:38
Curt

Does anyone know of some good workouts to increase calf mass?
I ran cross country for 8 years so I have skinny but strong legs and I'm trying even my body out
I push 450lbs on the leg press easily if that helps.

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Posted Sun, 09/29/2013 - 12:12
Eric

"You do not need to squat down too low, just above horizontal is fine. We don't want to hit the glutes to much."

Seriously I stopped reading after this.

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Posted Wed, 09/18/2013 - 05:46
Mirjana

Hello! I wanted to know just one thing... When I am done with the cycle.. Do I have to continue with the first week and begin again... Or do I change the routine completely? Thanks

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Posted Wed, 09/18/2013 - 05:40
Mirjana

Hello!

I wanted to know just one thing.. After I am done with the cycle, do I continue with the first week again or should I change the routine completely? Thanks

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Posted Thu, 08/29/2013 - 10:02
Shiv

Would it be ok to do this leg workout twice a week on Mondays and Fridays? Also would it be okay for me to do steady state cardio(elliptical or bike) for 30-45 mins at 70% of my MHR the day after one of these workouts?

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Posted Tue, 08/27/2013 - 21:28
Carter

On week 2, can you sub out leg curls with front squats for the finish or would that be pushing it?

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Posted Thu, 05/30/2013 - 09:49
Tom

my gym doesnt have a leg curl mechiene can i have a suggestion that can replace this exercise??

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Posted Fri, 04/05/2013 - 22:00
Mayank

Hii steve,
thi Workout sounds gr8, as thigh muscle are the biggest muscle does it takes more time n pain to grow .

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Posted Tue, 03/12/2013 - 19:54
tiahnna

What is good for toning the booty?

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Posted Wed, 03/06/2013 - 10:44
David

What happens after the 3 weeks? Do we go all over again?

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Posted Sat, 03/02/2013 - 17:35
Ahmed Alaa

captain Steve the gym i go to doesn't have a leg press machine also i want to be a soccer player is there a specific routine to follow

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Posted Mon, 02/11/2013 - 02:57
brian

I'll try that and see the turn out i think I have added weight am weighing 98kgs from 94

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Posted Wed, 02/06/2013 - 06:32
Brian wandera

i would like to gain more chest muscle n massive thighs and leg power what should i do

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Posted Wed, 02/06/2013 - 15:37
Joey

Choose a well-balnaced routine and work on progressing. You'll also need to eat for muscle-building.

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Posted Fri, 01/11/2013 - 23:10
Koby

Still not sure on one thing. In week 3 when you do the SLDL, leg curl superset+drop set...
So ya do ya 8 reps of deads, then straight into the curls say at 60lbs, then drop it down three more times? So it would look like this Eg: 60lbs, 50lbs, 40lbs, 30lb. Then rest and repeat all that again for 5 sets?

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Posted Sat, 01/05/2013 - 17:47
sandeep

is this workout plan complete in 3week .after that can tell me whats the new routine

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Posted Mon, 12/24/2012 - 11:45
michael brockman

looks good

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Posted Sun, 12/23/2012 - 11:06
John

Yeah so I tried this cycle and had a lot of annoyance with it. Reasons being, the layout of the gym. The squat rack is in the free weights area and the leg press is in the resistance training area.There were others who needed to use the equipment and didn't share so all my exercises were delayed... AND yes I went at times when less people were at the gym. Great cycle but better to do it in a small private gym. I personally recommend making your own plans that work for you to develop muscle growth.

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Posted Tue, 12/18/2012 - 22:25
Yama

Hi, it looks a very good workout but it is too heavy for me to do all these in one day can i split the workout into two days (Tuesday and Thursday)?, or i have to do complete this in one day?

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Posted Mon, 12/10/2012 - 01:29
Brandon

Doesn't clarify what days of the week, or how many times top do it. Us a good workout seemingly but I'm only giving it a 3*, someone could've done better when writing up this article.

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Posted Sun, 12/09/2012 - 03:12
Clifton

I did this workout and it was great!! I have done this routine a couple of times now and I can see the diffrence.

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Posted Mon, 11/05/2012 - 22:54
sifrisanfran

does somebody knows what he meant we "3-1-3" thanks

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Posted Mon, 10/22/2012 - 17:47
Greg

This sounds like an awesome workout. The only thing I noticed is that there is no calf workouts. Should I throw in 3 sets of calf raises? And if so, which week?

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Posted Wed, 09/05/2012 - 22:40
Christian

Very good routine, thanks a lot for sharing. However, one quick question, please explain to me the resting concept.

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Posted Wed, 07/25/2012 - 17:35
Francisco A. ortiz

THANX FOR THE TOOLS GUYS!!! Awesome!!!

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Posted Thu, 07/19/2012 - 16:27
Todd

Steve

In week one when pyramiding the squats...at what sets should you be failing at? Ie I know when pyramiding you lead up into usually one or 2 all out sets thats it.

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Posted Wed, 04/18/2012 - 08:47
jordan

hi i have had a cruciate ligament reconstruction and i play football semi pro. it been a year since my op and need to build muscle on the operated leg, is this the best way? also i keep getting hamstring strains how can i avoid this?

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Posted Thu, 03/29/2012 - 05:35
Och-Erdene

i have been finding like this great Workout program till last month, thanks Steve

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Posted Mon, 03/12/2012 - 21:13
becka

do you do week one all in one day??

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Posted Tue, 03/20/2012 - 12:21
Steven

Yes, correct.

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Posted Thu, 09/18/2014 - 03:44
nadim

what i do after 3 weeks for legs

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Posted Thu, 02/16/2012 - 06:53
Solid123

Hi Steve

im a little confused with regards to the amount of sets needed to be done.
ive read on the other workout pages that you dont need to exceed 12 sets for a muscle group but this workout is between 19-23 sets.
when and which muscle groups is it ok to complete 12 sets and which is it ok to exceed?

Thanks

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Posted Fri, 01/27/2012 - 21:02
Landon

I have pulled my hamstring multiple times. Is this a good workout to fix that problem?

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Posted Thu, 01/26/2012 - 02:33
Michael Barrett

Hey Steve,

I am a frequent football (soccer) player and I train twice a week and play once a week. I want to put on some leg strength that will increase my pace, speed and balance on the pitch. Any recommendations on a workout routine that will help me achieve these goals.

Mike

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Posted Mon, 01/23/2012 - 17:14
George

Hi there...

I had an ACL injury 9 months ago, but I haven't done the surgery yet... My left leg is weaker than the right one, and I'm trying to get them even...
I am also trying to get more strenght and stability in my left leg...
I tried excerscises from this workout cycle, but I've done those excerscises separatelly... I can do all of them without pain in my knee...
I'm wondering is it possible to do this workout 2 or 3 times per week ( with lower weights)???

Thanks
Many regards from Austria...

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Posted Fri, 01/13/2012 - 05:14
Jay L P

ok here is my problem; I have been playing basketball since I was young(School/Recreationally) whenever wherever. Anyways I had a knee injury and that caused me to jump differently and land differently as well. So after years of wear and tear I am pretty sure I have little cartlidge if any in my knee. I Love to lift and be active; thus the importance of fighting arthritis and releasing endorphins yadda yadda.. i do a pretty hard leg workout and am pretty good with nutrition and etc.. I have not seen any growth in 2 years of lifting.. I mean my upper body has made serious gains and my legs are stronger.. but they won't grow.. Can i contribute this to years of BASKETBALL. Also does this mean that I am S.O.L ???

Lift Sets Reps
Sqaut 6-8 10-15
Leg press 3 10-15
Sumo D.Lift 5 8-10
Extensions 4 20-25
leg Curls 5 15,15,12,10,10

maybe I am over working??? idk but its killing me

I read this theory that because hamstrings are more FAST TWITCH muscle fiber you need to work them more reps..