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Short and Intense Bodybuilding Workouts for the Legs

Stimulate New Muscle Growth on Your Legs with These Short Leg Workouts

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I hope you are all ready for a couple of simple 35-40 minute bodybuilding workouts that are guaranteed to get your leg muscles growing in record time.

These workout are only 35-40 minutes long but they will give you an incredible leg pump and also test your endurance levels!

We will work out the legs twice a week; as in Monday and Thursday. Here are a couple of very simple workouts that will give you excellent results. The first one you can do at the gym, while the second option you can do at home.

Like most of my workouts, this one makes use of periodization, where you vary the volume and intensity in such a way as to maximize muscle growth.

Phase 1: Commercial Gym 35-40 Minute Leg Blasting Bodybuilding Workout

Note: Use this phase for 3-4 weeks

Here is the routine:

Tri-set:

Lunges 5 sets of 10 reps (no rest)

Leg Curls 5 sets of 15 reps (no rest)

Squats 5 sets of 10 reps (1 minute rest)

Once the thighs and hamstrings are dead, you do 6 sets of standing calf raises picking a weight that you can initially do for 20 reps. Only rest 20 or 30 seconds in between sets. Do not reduce the weight! The last few sets you'll only be able to do around six reps only, but even when the going gets tough, make sure you pause for a second at the top of the movement and really concentrate in the contraction of the muscle. Once you have performed the 6 sets, you are done and ready to tackle anything that comes your way for the rest of the day!

Here is the home gym version of this workout. Note: if you want to, you can perform the workout at home one day and the next time at the gym.

Home Gym 35-40 Minute Leg Blasting Bodybuilding Workout

Giant-set:

Lunges 5 sets of 10 reps (no rest)

Dumbbell Squats 5 sets of 10 reps (1 minute rest)

Stiff Legged Dead-lifts 5 sets of 15 reps (no rest)

For calves, you can try 6 sets of one legged dumbbell standing calf raises picking a weight that you can initially do for 20 reps. Simply alternate back and forth between legs without rest until all 6 sets are done.

Remember that variety is the spice of life and this certainly applies to bodybuilding. Thus, it is of utmost importance that after doing the routines above for 3-4 weeks, that you change to a heavier program with less volume as the ones below:



Phase 2: Commercial Gym 35-40 Minute Leg Blasting Bodybuilding Workout

Note: Use this phase for 3-4 weeks

Here is the routine:

Modified Tri-set:

Lunges 3 sets of 10, 8, 6 reps (1 minute rest)

Leg Curls 3 sets of 10, 8, 6 reps (1 minute rest)

Squats 3 sets of 10, 8, 6 reps (1 minute rest)

After you are done with the tri-set above, perform 4 sets of standing calf raises picking a weight that you can do for 10-12 reps. Only rest 60 seconds in between sets.

Like in Phase 1, I also provide you here with a home gym version of this workout. Note: if you want to, you can perform the workout at home one day and the next time at the gym.

Home Gym 35-40 Minute Leg Blasting Bodybuilding Workout

Modified Tri-set:

Lunges 3 sets of 10, 8, 6 reps (1 minute rest)

Dumbbell Squats 3 sets of 10, 8, 6 reps (1 minute rest)

Stiff Legged Dead-lifts 3 sets of 10, 8, 6 reps (1 minute rest)

After you are done with the tri-set above, perform 4 sets of one legged dumbbell calf raises picking a weight that you can do for 10-12 reps. Only rest 30 seconds in between sets.

After Phase 2, you can change your routine to either a 10x10 Bodybuilding Workout followed by a 5x5 Workout or to a periodized routine like this one.

Give these workouts a try and let me know they work for you.

About The Author

Hugo Rivera, About.com's Bodybuilding Guide and ISSA Certified Fitness Trainer, is an internationally-known best-selling author of over 10 books on bodybuilding, weight loss and fitness, including "The Body Sculpting Bible for Men", "The Body Sculpting Bible for Women", "The Hardgainer's Bodybuilding Handbook", and his successful, self published e-book, "Body Re-Engineering". Hugo is also a national level NPC natural bodybuilding champion. Learn more about Hugo Rivera.

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