Welcome back fellow hardgainers! Do you train what you need to train on your leg days? Are you not sure how to properly put together a leg workout to get the gains you're looking for? Today I solve these problems for you by giving you a leg day workout that will hit all the muscles/regions of the lower body, and will deliver unique and essential benefits to your training, without keeping you in the gym for several hours.
Thank you for tuning in! If you enjoyed and found this informative please leave a like, a comment, subscribe, or follow (depending on what platform you're listening to this on). If you have any suggestions, comments, or requests email me @buildandkeepfitness@gmail.com or leave a comment on YouTube. Have a goodnight, and goodbye!
Workout:
Exercise 1: Hip Thrusts 1-2 wu, 4x6-8, 2-3 min rest
Exercise 2: Back Squat (with box if needed) 1-2 wu, 3x8-10, 2-3 min rest
Exercise 3: {Leg Extension 3x10-12
(superset) {Single Leg Leg Curls 3x10-12, 1 min rest
Exercise 4: Bulgarian Split Squats 3x8-10, 1-1.5 min rest
Exercise 5: {Machine Adduction 2x12-15
(superset) {Machine Abduction 2x12-15, 1 min rest
Exercise 6: Cable Pull-throughs 3x10-12, 1 min rest
Exercise 7: Full ROM Calf Raises 3x10-12. 1 min rest
Additional Information/Sources:
Athlean-X Glute-Ham Raise: (Starting @4:00) https://www.youtube.com/watch?v=_Anl0osYkg8
Athlean-X Cable Pullthroughs (also talks about what I said about hamstring injuries) : https://www.youtube.com/watch?v=qANsWXQLEy0&t=8s
Jeff Nippard Romanian Deadlift: https://www.youtube.com/watch?v=_oyxCn2iSjU
Athlean-X Bulgarian Split Squats: https://www.youtube.com/watch?v=w4OUtEO27UM&t=50s
