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WE SH IP TO ALGERI A VIE W D E TAILS

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

Main Goal Build Muscle

Workout Type Single Muscle Group

Training Level Advanced

Program Duration 3 weeks

Days Per Week 1

Time Per Workout 60-75 minutes

Equipment Required Barbell, Machines

Target Gender Male & Female

Author M&S Writers

 Workout PDF Download Workout

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

15, 12, 10, 8,
Squat (heavy pyramid set) 6
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

8 press / 12
Leg press/leg extension superset 4
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

10 sq, 6 lun,
Squat / Lunges / Leg Extension Tri-Set 5
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

8 / max, max,
Stiff Leg Dead/Leg curl superset+dropset 5
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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About The Author

M&S Writers
M&S writers is a collection of all the other writers that have published
content on Muscle and Strength.
View all by M&S Writers »

217 Comments + Post Comment

Posted Mon, 03/12/2018 - 10:29 LIKE 1

Madhavi tennakoon
What about the 4th week ? Will u give me another workout after i did this ?

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Posted Sun, 12/24/2017 - 13:02 LIKE 1

somayeh
hi, thankyou for this workout. I have a guestion. what is 3-1-2 or 2-1-2 or 4-2-4?

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Posted Wed, 12/27/2017 - 09:09 LIKE 4

JoshEngland
Hi somayeh,
That is the rep tempo you should perform the exercise with. the first number referes to
the lowering phase, the second the hold, and the third, the concentric phase.
Hope this helps!
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Posted Sun, 03/31/2019 - 22:09 LIKE 0

Jacqueline
4 count up, hold for 2, 4 count lower.

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Posted Thu, 04/27/2017 - 10:19 LIKE 4

Simon
Hi, can this all be done in a week like Mon ,Off, Wed, Off, Fri, Off, Off ? As I have a frozen
shoulder I am looking for a legs only plan. In week 2 how can I do the tri set if my leg
extension machine is upstairs from the other exercises ? Likewise on week 3 the leg curl
machine is upstairs from the racks ? Thanks.

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

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 LIKE 11

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 LIKE 11

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 LIKE 12
nadim
And what i do after 3 weeks for legs.

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Posted Tue, 09/09/2014 - 23:33 LIKE 12

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 LIKE 12

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 LIKE 12

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 LIKE 13

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

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 Posted Tue, 01/12/2016 - 07:22 LIKE 9
Danielsson, Joe
Yes! Generally, the muscles of men and women are the same and will perform and
respond in a similar manner. The muscle tissues in all humans are actually the same,
but individuals have different amount of different types of muscle fibers. Most women
have the advantage of recovering faster and being more fatigue-resistant. So maybe
doing legs twice a week could work better. Also note that women tend to have more
slow twitch fibers, so higher reps (over 12 reps) or longer sets with minimum rest
should work this muscle better if "hypertrophy" is important... But hey, What do I know -
I just read online stuff and try to learn. Would like to see more information regarding
scientific research in building bigger muscles and how different muscle fibers adapt
and grow stronger and bigger with different types of set, reps and stress. Anyone
reading this and know of a good place to start reading scientific research regarding
maximizing hypertrophy?

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Posted Thu, 05/08/2014 - 03:47 LIKE 10

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 LIKE 12

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 LIKE 10

Brandon
well that workout destroyed my legs

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Posted Wed, 01/29/2014 - 21:47 LIKE 11

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

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 Posted Thu, 01/09/2014 - 14:42 LIKE 12
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 LIKE 9

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 Tue, 03/22/2016 - 07:46 LIKE 11

Edward Breault
Someone with numbers like that wouldn't be looking for advice from the internet, that's
for sure

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Posted Wed, 10/30/2013 - 15:38 LIKE 11

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 LIKE 16

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 LIKE 10

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 LIKE 11

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 LIKE 9

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 LIKE 9

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 LIKE 10

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 LIKE 10

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 LIKE 14

tiahnna
What is good for toning the booty?

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Posted Wed, 03/06/2013 - 10:44 LIKE 9

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

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Posted Sat, 03/02/2013 - 17:35 LIKE 11

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 LIKE 10

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 LIKE 12

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 LIKE 9

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 LIKE 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 LIKE 10

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 LIKE 10

michael brockman
looks good

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Posted Sun, 12/23/2012 - 11:06 LIKE 10

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 LIKE 12

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 LIKE 12
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 LIKE 14

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 LIKE 9

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

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Posted Mon, 10/22/2012 - 17:47 LIKE 12

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 LIKE 13

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 LIKE 9

Francisco A. ortiz
THANX FOR THE TOOLS GUYS!!! Awesome!!!

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 Posted Thu, 07/19/2012 - 16:27 LIKE 11
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 LIKE 9

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 LIKE 11

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 LIKE 11

becka
do you do week one all in one day??

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