Workout 4 of the 8-Week Muscle Building Hypertrophy Program - a complete leg session covering quads, hamstrings, glutes and calves.
By Gainzbook Team2 min read
Workout Description
Workout 4 closes out the week with a complete lower body session, built around two heavy compound lifts plus targeted accessory work for every part of the legs.
The deadlift and front squat build overall lower body strength and size, the lying leg curl and leg extension isolate the hamstrings and quads directly, and the walking lunge and dumbbell side lunge add unilateral and lateral strength work that carries over to everyday movement and athleticism. Seated calf raises and calf presses finish the session with direct calf volume.
Leg day drives a lot of the muscle growth in this program, so don't shortchange it - bring the same effort here that you bring to chest and back day.
How Much Weight Should I Use?
Same rule as every session: pick a weight that makes the last few reps of each set challenging without your form falling apart, and increase the load gradually as you get stronger through the program.
Technique Notes
The final set of the deadlift and front squat both use a rest-pause set - rest 15-20 seconds after failure and grind out extra reps with good positioning. The final set of the lying leg curl and leg extension are drop sets - drop the weight by around 20% at failure and continue. On the seated calf raise and calf press, control the negative for 3-5 seconds on the final set of each to really work the calves through a full stretch.
Rest 90 seconds between sets, and track your top lifts each week so you can see your legs getting stronger across the 8 weeks.
Workout 1 of the 8-Week Muscle Building Hypertrophy Program - heavy pressing and controlled isolation work to build a bigger, fuller chest and rounder side delts.
