Advanced Leg Workout Plan (3-4 times per week)
|Heavy weight, use spotter if needed
|Progressive overload for max strength
|Single-Leg Romanian Deadlifts
|8-10 per leg
|Unilateral training for balance and stability
|Leg Press Pulses
|High-intensity burn for quad definition
|Standing Calf Raises
|Build explosive power and calf size
|10-12 reps per exercise
|60 seconds rest between sets
|Choose two exercises from the list below:
|– Barbell Hip Thrusts
|– Bulgarian Split Squats (heavy weights)
|– Glute Bridges with Band Resistance
|– Hanging Leg Raises (weighted vest optional)
Single-Leg Romanian Deadlifts
Barbell Hip Thrusts
Bulgarian Split Squats
Glute Bridge with Band Resistance
Hanging Leg Raise
- This is just a sample superset option. Feel free to choose other exercises based on your goals and equipment availability.
- Adjust rest periods based on your fitness level and workout intensity.
- Always prioritize proper form over weight.
- Incorporate drop sets or pyramid sets for even more advanced training.
- Use plyometric exercises like box jumps or jump squats for explosive power.
- Consider advanced techniques like super slow reps or negatives for targeted muscle activation.
- Track your progress and adjust your plan accordingly.
Remember, consistency is key! Stick to your plan, push yourself safely, and you’ll be amazed at the results you can achieve.