Free Workout Guides

The main reason why people have small legs is because they simply don’t work out their legs enough. Our bodies are divided into two parts, upper body and lower body. Majority of workout plans will only work out legs one day a week and spend the rest of the time on the upper body.

This workout plan will be a 3 day on 1 day off workout.

Day 1:

Squats: 3 sets at 8-12 reps.
Shoulder press: 4 sets at 8-12 reps
Leg press: 3 sets at 8-12 reps
Lateral raises: 4 sets at 8-12 reps
Lunges: 3 sets at 8-12 reps
Shoulder shrugs: 3 sets at 8-10 reps

Day 2:

Dead Lifts: 4 sets at 8-12 reps
Hamstring curls: 4 sets at 8-12 reps
Pull-ups: 3 reps at 8 – 12 reps
Calf raises (standing): 3 sets at 8 – 10 reps
Seated row: 4 sets at 8-12 reps
Calf raises (seated): 3 sets at 8 – 12 reps

Day 3:

Bench press: 3 sets at 8-12 reps
Bicep curls (barbell): 3 sets at 8-12 reps
Tricep Kickbacks: 3 sets at 8-12 reps
Incline chest press: 3 sets at 8-12 reps
Bicep curls (dumbbells): 3 sets at 8 - 12 reps
Skull Crushers: 3 sets at 8 – 12 reps

Day 4: Rest

This is a very long exercise so you may want to split this up throughout the day. Ex: Day 1 at 10 am: Squats: 3 sets at 8-12 reps., Shoulder press: 4 sets at 8-12 reps, Leg press: 3 sets at 8-12 reps and at 2 pm: Lateral raises: 4 sets at 8-12 reps., Lunges: 3 sets at 8-12 reps., Shoulder shrugs: 3 sets at 8-10 reps.