Legasaurus: 4 Weeks To Bigger and Stronger Legs

Let’s get one thing straight. When it comes to building strength, size and power in your lower half, you can’t beat the squat and the deadlift.

They’re king.

There will be times, however, when you need to mix it up.

Maybe you’re like me and managed to piss off your SI joint, and can’t physically squat or deadlift because it feels like someone’s ripping your sacrum in half. Or maybe you’re one of those people who's just tired of always squatting and deadlifting.

Either way, I’m willing to bet there will come a day in your training career when you want to change things up.

At times like these, it’s important to have a plan.

So don't go rover on me like Jackie Moon:

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At the end of the day, your goal is to build bigger and stronger legs.

That never changes.

What can change are the means and methods by which you accomplish that goal.

The Plan

This plan relies on merely 6 exercises:

1. Bulgarian split squat

Can be done in front rack or back position with straight bar, safety squat bar, or cambered bar.

2. Reverse Lunge

Can be done in front rack or back position with straight bar, safety squat bar, or cambered bar.

3. Hamstring body curls

4. Glute ham raises

5. Barbell hip thrust

6. Prowler pushes, pulls and drags

What’s nice about the above exercises is that they don’t crush your central nervous system like squatting and deadlifting. You’ll experience some muscular fatigue and soreness, but you’ll find you can push it multiple times a week without feeling like death.

This is key because it allows you to train often (bumping up volume) with a moderate to heavy load (bumping up intensity). In “sciency” terms this means more TUT (time under tension), more total tonnage, more muscular damage, and more metabolic stress. All of which equals a more jacked, strong and happier you.

In order to accomplish these things you’re going to train three days a week using a different set of series each day. After completing the series you can do ab/core work, but I’d recommend cutting out accessory leg work. You’ll be getting plenty of a stimulus with three days of intensive lifting.

If you finish a day and feel like your legs want more, then you didn’t train hard enough. Throw some damn weight on the bar and really challenge yourself.

Also, try and separate each day with at least one day of rest. The ideal split for most people will probably be to train Monday, Wednesday and Friday with the weekend off. But feel free to adapt the plan to your schedule however you see fit.

If you’re unfamiliar with series training, here’s a quick synopsis:

A series is a collection of sets and reps. For example, if I said to do 3 series of 4 sets of 2 reps of bench press with 30 seconds between sets and 2 minutes between series your training session would like this:

2 reps

Rest 30 seconds

2 reps

Rest 30 seconds

2 reps

Rest 30 seconds

2 reps

Rest 2 minutes and repeat two more times

Now to the actual workouts.

Week 1 and 2

Day 1

Perform three series of the following with a 2.5 min rest between series:

1. Bulgarian split squat 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Glute ham raise for max reps (if you start hitting over 12 reps then hold a weight or use a band to increase resistance)

Day 2

Perform three series of the following with a 2.5 min rest between series:

1. Reverse lunge 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Load up a prowler and push for max distance in 30 seconds.

Day 3

Perform three series of the following with a 3.5 min rest between series:

1. Hamstring body curls 2×12 with 30 second rest between sets (you’ll go immediately into #2 after the second set)

2. Reverse prowler drag for max distance in 30 seconds (you’ll go immediately into #3)

3. Barbell Hip Thrust for max reps (target rep range is 15-20)

Week 3

Day 1

Perform four series of the following with a 2.5 min rest between series:

1. Bulgarian split squat 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Glute ham raise for max reps (if you start hitting over 12 reps then hold a weight or use a band to increase resistance)

Day 2

Perform four series of the following with a 2.5 min rest between series:

1. Reverse lunge 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Load up a prowler and push for max distance in 30 seconds

Day 3

Perform four series of the following with a 3.5 min rest between series

1. Hamstring body curls 2×12 with 30 second rest between sets (you’ll go immediately into #2 after the second set)

2. Reverse prowler drag for max distance in 30 seconds (you’ll go immediately into #3)

3. Barbell Hip Thrust for max reps (target rep range is 12-15)

Week 4

Day 1

Perform one series of the following:

1. Bulgarian split squat 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Glute ham raise for max reps (if you start hitting over 12 reps then hold a weight or use a band to increase resistance.

Day 2

Perform one series of the following:

1. Reverse lunge 3×6/side with 1 min rest between sets

2. Rest 45 seconds

3. Load up a prowler and push for max distance in 30 seconds

Day 3

Perform one series of the following:

1. Hamstring body curls 2×12 with 30 second rest between sets (you’ll go immediately into #2 after the second set)

2. Reverse prowler drag for max distance in 30 seconds (you’ll go immediately into #3)

3. Barbell Hip Thrust for max reps (target rep range 8-12)

The Final Word

If you’re looking for a leg program that’s out of the norm, will build strength, size and athleticism, and challenge you both mentally and physically, then this is it.

The rest times are going to suck. Your legs are going to burn and feel like they’re 3 sizes too big. You’re going to hate the prowler. People will probably ask why you’re waddling around like a duck…but that’s okay because I know you’re up for the challenge.

After 4 weeks you should feel as strong and stable as ever, and hopefully be running to the mall to buy new jeans.

Enjoy and let me know how it goes.  Oh, and post any questions or comments you have below.  Happy leg day.