{"id":15494,"date":"2023-04-27T10:41:32","date_gmt":"2023-04-27T14:41:32","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=15494"},"modified":"2023-04-27T10:41:38","modified_gmt":"2023-04-27T14:41:38","slug":"12-week-leg-workout-routine-for-men-and-women-w-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf","title":{"rendered":"12 Week Leg Workout Routine for Men and Women w\/PDF"},"content":{"rendered":"\n<p>If you&#8217;re looking for a workout program to build strong, defined, and sizable legs, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ll show you how you can design your own leg workout routine and share a sample of a 12-week leg workout program.<\/p>\n\n\n\n<p>This <a href=\"https:\/\/thefitnessphantom.com\/6-day-gym-workout-schedule-and-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"4425\" rel=\"noreferrer noopener\">program includes leg day twice a week<\/a>. On the first day, you&#8217;ll perform moderate-weight sets to work on hypertrophy, while on the other day, you&#8217;ll do heavy-weight sets to <a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13462\" rel=\"noreferrer noopener\">enhance your strength<\/a>.<\/p>\n\n\n\n<p>The combination of heavy and light weight sets will help bolster your legs, improve muscle definition, and beef up mass.<\/p>\n\n\n\n<p>This routine is suitable for all fitness enthusiats, from bodybuilders and athletes to powerlifters and typical fitness freaks.<\/p>\n\n\n\n<p>Whether you\u2019re a male or female, you can follow this program to build solid, defined, and sizable legs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Design an Effective Leg Workout Program?<\/strong><\/h2>\n\n\n\n<p>The leg workout program must include both compound and isolation exercises.<\/p>\n\n\n\n<p>The&nbsp;compound leg exercises&nbsp;work on entire lower body muscles at once and help increase strength and mass.<\/p>\n\n\n\n<p>While the&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">isolation exercises<\/a>&nbsp;allow you to put more emphasis on specific muscle groups and improve muscle definition and lower body balance.<\/p>\n\n\n\n<p>An effective workout routine should also include high reps, medium reps, and low reps sets so you can build endurance, strength, and size.<\/p>\n\n\n\n<p>You should also integrate a variety of equipment-based exercises, such as dumbbell, machine, barbell, dumbbell, and resistance band leg exercises.<\/p>\n\n\n\n<p>And most importantly, you should perform exercises for each <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482445\/\" target=\"_blank\" rel=\"noreferrer noopener\">lower body muscle group<\/a> every week to build symmetrical, sculpted, and firm legs.<\/p>\n\n\n\n<p>You can design a routine by yourself with the help of the above instructions, or you can download the below workout program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>12 Week Leg Workout Routine for Strength and Mass<\/strong><\/h2>\n\n\n\n<p><strong>Instructions to Perform Exercises on Leg Day<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Warm-up<\/strong>: Perform five to 10 minutes of warm-up to increase your heart rate and activate your lower body muscles. You can run on the treadmill, do stationary bicycling, or perform some lower-body <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">cardio exercises<\/a>.<\/li>\n\n\n\n<li><strong>Progressive Overload<\/strong>: If you want to build strength and size, you should increase the number of reps and sets or load over time to challenge your muscles. Studies suggest increasing the load or putting more stress on your muscles helps promote strength and hypertrophy.<\/li>\n\n\n\n<li><strong>Keep yourself hydrated: <\/strong>Keeping yourself hydrated during the workout helps improve performance and minimize the risk of injuries, a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8336541\/\" target=\"_blank\" rel=\"noreferrer noopener\">study published by the Journal of Human Kinetics<\/a> Suggested.<\/li>\n\n\n\n<li><strong>Adjustment<\/strong>: You can make appropriate changes in this program according to your fitness level.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 1<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-for-Men-and-Women.jpg\" alt=\"Leg Workout Routine for Men and Women\" class=\"wp-image-15516\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-for-Men-and-Women.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-for-Men-and-Women-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-Workout-Routine-for-Men-and-Women-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday (Moderate Weight)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">DB Romanian Deadlift<\/a><\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday (Heavy Weight)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>SM Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Dumbbell Front Lunges<\/td><td>10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-compound-glute-exercises-for-bigger-glutes#3_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 2<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-routine-for-strength.jpg\" alt=\"leg day routine for strength\" class=\"wp-image-15517\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-routine-for-strength.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-routine-for-strength-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-routine-for-strength-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday (High Reps Focus)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=S1phYhgi85Q\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pop Squat<\/a><\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Extension<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>12, 10, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday (Weight Focus)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Jammer<\/a><\/td><td>10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 3<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday (Training Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bulgarian Split Squat<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=xvWJcnvVwtE\" target=\"_blank\" rel=\"noreferrer noopener\">Heavy Weight Farmer Walk<\/a><\/td><td>20, 15, 12 (steps)<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/glute-and-hamstring-workout#7_Cable_Pull_Through\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Pull Through<\/a><\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday (Training for Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Machine Calf Raises<\/td><td>15, 12, 10, 8<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Walking Lunge<\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Trap Bar Deadlift<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Glute Ham Raise<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 5<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Reverse Lunges<\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Dumbbell Goblet Squat<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>DB Single-leg Glute Bridge<\/td><td>12, 10, 10<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10, 8<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 6<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-variations#9_Dumbbell_Curtsy_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Curtsy Squat<\/a><\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Hack Squat<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/gpgQ0ROVzYw\" target=\"_blank\" rel=\"noreferrer noopener\">Prone Frog Lifts<\/a><\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday (Weight Focus)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Jammer<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Lunges<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Dumbbell Romanian Deadlift<\/td><td>10, 8, 6, 4<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 7<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td>Single-leg Deadlift<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Manual Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10, 8<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 8<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Pop Squat<\/td><td>20, 15, 12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Extension<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>12, 10, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Jammer<\/td><td>10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 9<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bulgarian Split Squat<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Heavy Weight Farmer Walk<\/td><td>20, 15, 12 (steps)<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Dumbbell Frog Pumps<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Barbell Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Machine Calf Raises<\/td><td>15, 12, 10, 8<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 10<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Cluster<\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Hack Squat<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><tr><td>Dumbbell Step-up<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=OU2iawSvfzw\" target=\"_blank\" rel=\"noreferrer noopener\">Long Leg March<\/a><\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Trap Bar Deadlift<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Glute Ham Raise<\/td><td>15, 12, 10<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 11<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Reverse Lunges<\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Dumbbell Goblet Squat<\/td><td>20, 15, 12<\/td><td>1-2 min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>DB Single-leg Glute Bridge<\/td><td>12, 10, 10<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Machine Leg Press<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Jammer<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Lunges<\/td><td>12, 10, 8<\/td><td>2-3 min<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>10, 8, 6, 4<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\">Week 12<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>DB Curtsy Lunges<\/td><td>15, 12, 10<\/td><td>1-3 min<\/td><\/tr><tr><td>Hack Squat<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Leg Extension<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><tr><td>Prone Frog Lifts<\/td><td>20, 15, 12<\/td><td>1-3 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Manual Back Squat<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>10, 8, 6, 4<\/td><td>2-3 min<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>12, 10, 8, 6<\/td><td>2-3 min<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>15, 12, 10, 8<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Leg Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-a0a2e6f2-f696-4a4d-b3a4-bb3b1d82d7f9\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-workout-routine.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-week-Leg-day-workout-routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/04\/Leg-day-workout-routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-a0a2e6f2-f696-4a4d-b3a4-bb3b1d82d7f9\" download>Download<\/a><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>Working out your legs will also help you improve endurance, shed significant calories, <a href=\"https:\/\/thefitnessphantom.com\/8-week-cardio-workout-plan-for-gym-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10182\" rel=\"noreferrer noopener\">enhance cardiovascular health<\/a>, and boost athletic performance.<\/p>\n\n\n\n<p>However, you need a good workout routine to train your legs effectively and achieve maximum results.<\/p>\n\n\n\n<p>I&#8217;ve shared some instructions that will help you design a workout program for yourself. But if you need a ready-to-use leg workout routine, you can follow the above plan.<\/p>\n\n\n\n<p>You can do this leg workout routine for 12 weeks to see progress. I hope it will make a difference.<\/p>\n\n\n\n<p><strong>Related Programs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-progressive-overload-strength-training-program-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Progressive Overload Program<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-body-transformation-workout-plan-with-free-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Body Transformation Workout Plan<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-ab-workout-plan-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Free 12-Week Ab Workout Plan to Forge Six-Pack Abs<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Glute Program<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-bench-press-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Bench Press Program<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a workout program to build strong, defined, and sizable legs, you&#8217;ve come to the right place. In this article, I&#8217;ll show you how you can design your own leg workout routine and share a sample of a 12-week leg workout program. This program includes leg day twice a week. On the &#8230; <a title=\"12 Week Leg Workout Routine for Men and Women w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-leg-workout-routine-for-men-and-women-w-pdf\" aria-label=\"Read more about 12 Week Leg Workout Routine for Men and Women w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15515,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,233],"tags":[370,381],"class_list":["post-15494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-lower-body","tag-leg-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15494","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=15494"}],"version-history":[{"count":24,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15494\/revisions"}],"predecessor-version":[{"id":15530,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/15494\/revisions\/15530"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15515"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=15494"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=15494"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=15494"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}