Home Bodybuilding Legs How Leg Exercises Are Performed with Popular Workout Programs

How Leg Exercises Are Performed with Popular Workout Programs

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Leg exercises with favorite workout programs

How do you perform leg exercises with the most popular workout programs? You might have heard of several workout programs and how you can use them to build other muscles of your body. What about building your leg muscles? This article would guide you on how to use 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. What many people don’t know is that you can introduce these workout programs to your leg exercise. Inquiring minds want to know about weightlifting workouts for beginners or advanced lifters.

Here is how leg exercises are performed with popular workout programs:

German volume training workout program

The German volume training commonly referred to as the 10×10 workout, is a weight training type. This workout program is for advanced lifters.  It requires a high number of sets with a moderate repetition and is focused on a specific muscle group. In this case, 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 10 sets, 10 reps, and 1-2 minutes 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 program

5×5 training happens to be one of the most popular workout programs. This workout program is for beginners and intermediate lifters. With this workout program, you must perform 5 sets of 5 reps for each exercise three times a week. Regardless of whether you are a beginner or a pro, this program can help you build your leg muscles. You must do 5 sets, 5 reps, and 1–2 minutes 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 make your workout balanced, you can choose the routine 1 for the first and third-day workout of the week, while routine 2 for the second day.

Pre-exhaustion workout program

This workout program exhaust muscles with isolated exercises and then works the muscles 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.

With this workout routine, you can warm up your leg muscles easily and get more results at the end of the day. For each exercise in this workout program, perform 3-6 sets, 8-10 reps, and 1-2 minutes 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 program

The post-exhaust workout program is just the opposite of the pre-exhaust workout program. With this type of program, you have to start with a compound exercise before going onto 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 1-2 minutes rest between each set and exercise. Here is a post-exhaustion routine you can use:

  • hack squat
  • Squat
  • front lunge
  • Deadlift

HIIT workout program

HIIT (High-intensity interval training) is also referred to as high-intensity intermittent exercise. Dedicated lifters want to know about HIIT how to sculpt your body with this workout program. This type of exercise is a unique one that requires a short burst of intense exercise and recovery period. When it comes to being time-efficient when exercising, this workout program is best. A regular HIIT workout lasts for around 10-30 minutes. With this type of exercise, you can exercise for a shorter period and get more results. With the HIIT program, your leg muscles do not only get stronger, 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 of these exercises with the HIIT program should last for 60 seconds, and a short rest of 30 seconds after every three exercises. With these popular workout programs, you can tone your legs and build your leg muscles.