- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout20-30 minutes
- Equipment RequiredMachines
- Target Gender Male & Female
- Workout PDF Download Workout
Welcome to the beginners leg workout! This leg workout comprises of a total of 9 sets and 4 exercises. The workout hits the hamstrings, glutes (butt muscle), quads and calves. You should do this workout once per week only to allow time for adequate recovery.
- Perform a 2 set warm-up before this workout on the leg press machine. First set with a very light weight, and the second set with half the weight used on the first exercise.
- Strict technique on all exercises. (see quads, hamstrings, glutes and calf exercises)
- Aim to improve at least one aspect of your workout each week.
Weekly Workout Routine:
|Beginner Leg Workout|
|Seated calf raise||2||12-10|