Leg Builder: 8-Week Two-Day Leg Program.
Two leg sessions a week, at least 72 hours apart. Workout A is volume taken to failure: hamstrings first, then quads on the leg press and a feet-forward Smith squat. Workout B is heavy work stopped one rep short of failure: pause squats, hack squats, a Romanian deadlift and lying leg curls. Keep the exercise order the same every week so your numbers can be compared, and progress by adding reps, then weight, then a set. Muscle grew more as sets ended closer to failure, and more weekly sets brought more growth. Full squats grew the glutes and inner thighs more than half squats, but not the quads or hamstrings, which is why the hamstrings get their own work, and seated leg curls grew the hamstrings more than lying ones.
Two leg sessions a week: one for volume taken to failure, one for heavier work stopped a rep short. Hamstrings get their own curls and a hip hinge, because squats alone do not grow them.
Find your numbers
Pick loads that put you near the bottom of each rep range. Write every weight down: the next seven weeks build from these.
Week 1 of 8 · weeks unlock as you log