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How can you use leg exercise workout programs to build leg and butt muscles? You might have heard of several workout programs and how to use them to build your body’s other muscles. What about building your leg muscles? This article will guide you on using popular workout programs to build your leg muscles.
The popular workout programs known to be effective are German volume training, 5 x 5, pre-exhaustion, post-exhaustion, and HIIT. However, many people don’t know that you can introduce these workout programs to your leg exercise. Here is how popular we perform leg exercise workout programs:
German Volume Training –
The German volume training, commonly called the 10×10 workout, is a weight training type. This workout program is for advanced lifters. It requires several sets with moderate repetition and is focused on a specific muscle group. Here, we focus on leg muscles and how to get the best out of this workout for our legs. Here is a typical German volume training workout for building leg muscles. You must do ten sets, ten reps, and 1-minute rest between each set and exercise.
Here is a German Volume Training you can use:
- Squat
- Leg Curl
- Standing Calf Raise
- Barbell Walking Lunges
5 x 5 Workout –
5×5 training is one of the most popular workout programs. This workout program is for beginners and intermediate lifters. With this workout program, you must perform five sets of 5 reps for each exercise thrice a week. Whether a beginner or a pro, this program can help you build your leg muscles. You must do five sets, five reps, and 1-minute rest between each set and exercise. Here is a 5 x 5 routine you can use:
Routine 1:
- Barbell Squats
- Prone Leg Curl
- Deadlift
Routine 2:
- Squat
- Seated Calf Raise
- Deadlift
To balance your workout, you can choose routine 1 for the first and third-day workout of the week, while routine 2 for the second day.
Pre-exhaustion Workout –
This workout program exhausts muscles with isolated exercises and works with one or two compound exercises. The Pre-exhaustion workout program allows you to start small and go big. It is ideal for doing leg workouts.
This workout routine can quickly warm up your leg muscles and get more results. For each exercise in this workout program, perform 3-6 sets, 8-10 reps, and 1-minute rest between each set and exercise. Here is a pre-exhaustion routine you can use:
- Leg Extensions
- Leg Curls
- Squat
- Leg Press
- Deadlift
Post-exhaustion Workout –
The post-exhaust workout program is just the opposite of the pre-exhaust workout program. With this program, start with a compound exercise before an isolation exercise. The thing about this workout program is that you get maximum strength training results when appropriately followed.
Here is a program using post-exhaustion. For each exercise in this workout program, perform 3–6 sets, 8-10 reps, and 1-minute rest between each set and exercise. Here is a post-exhaustion routine you can use:
- hack squat
- Squat
- front lunge
- Deadlift
HIIT Workout –
HIIT (High-intensity interval training) is also called high-intensity intermittent exercise. This type of exercise is unique that requires a brief burst of intense exercise and a recovery period. For being time-efficient when exercising, this workout program is best. A regular HIIT workout lasts for around 10-30 minutes.
However, you can exercise for a shorter period and get more results with this type of exercise. For example, your leg muscles get more robust with the HIIT program, but your legs get toned.
Here is a HIIT workout for building leg muscles:
- Regular Squats
- Jump Squats
- Left Leg Forward Lunges
- Jump Squats
- Right Leg Forward Lunges
- Jump Squats
- Regular Deadlifts
- Jump Squats
- Sumo Squats
- Jump Squats
- Wall Sit
- Jump Squats
- Sumo Deadlifts
- Jump Squats
- Plank
Each exercise with the HIIT program should last for 60 seconds and a brief rest of 30 seconds after every three exercises. These popular workout programs can tone your legs and build your leg muscles.
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