You’ve seen it written a million times, on “hilarious” gym-themed t-shirts, gifs, and that Sean Bean meme about never EVER skipping leg day! While we get the temptation since leg day hurts like crap and leaves you walking funny for days, it’s so important to strengthen and grow your leg muscles, no matter what your long-term goals are.

Warm Up: Spin Bike

Time Resistance RPE
8m 15 7 RPE

Workout

1. Lying Hamstring Curls

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 15 1m
3 1 kg 15 1m

2. Barbell Squat

Set Weight Reps Rest
1 1 kg 15 2m
2 1 kg 15 2m
3 1 kg 10 2m
4 1 kg 8 2m
5 1 kg 8 2m

3. Leg Extension

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 12 1m
3 1 kg 12 1m

4. Dumbbell Straight Legged Deadlift

Set Weight Reps Rest
1 1 kg 10 1m
2 1 kg 10 1m
3 1 kg 10 1m

5. Walking Lunges (Barbell)

Set Weight Reps Rest
1 1 kg 20 1m
2 1 kg 20 1m
3 1 kg 20 1m

6. Narrow Stance Leg Press

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 15 1m
3 1 kg 15 1m
4 1 kg 15 1m

7. Calf Raises On Leg Press

Set Weight Reps Rest
1 1 kg 15 1m
2 1 kg 15 1m
3 1 kg 15 1m
4 1 kg 15 1m
5 1 kg 15 1m

Download the full program NOW!

Our 4-week muscle gain program includes this workout and many others (4 per week) to help you towards your muscle-building goals.

Track your progress, watch instructional videos, and even post progress pics to the gay fitness community! Click on the link below!