Get ready for a monster leg workout that’s guaranteed to force muscle growth!
We follow along as nationally recognized bodybuilder, Danny Broadhurst, goes through his leg workout. Pay close attention to how hard Danny is working on every set. He’s focused, not talking or gabbing to anyone, and he’s giving every rep 100% of his effort.
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Tips from Danny Broadhurst before you start
In the video, Danny talks about the importance of tracking your workouts. He even shows you how he does it. It’s not with an app, it’s with an old school notepad and pen. Sometimes, simpler is better – but to each their own. If you prefer using an app to track your workout, go for it. The point here is that you need to be tracking your workouts every time. Otherwise, we simply forget and are guessing on the number of reps, sets, and weight we did last week. In order to make progress, you have to do more than you did the week before. So let’s ensure we aren’t guessing and are being meticulous about tracking our workouts.
Leg workout exercise 1: Leg extensions
Use this exercise to carefully and slowly warm up your quads. Get a good squeeze and the top and gradually increase the weight with every set.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Leg extensions | 1 | — | — | 10-20 | 1-3 | |
| 2 | — | — | 10-20 | 1-3 | ||
| 3 | — | — | 10-20 | 1-3 |
Leg workout exercise 2: Barbell squats
Start light for this leg workout exercise and slowly increase the weight each set. Danny started with a single plate on each side of the barbell and then added a plate to each side on every set. Adjust the weight for your own experience level.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Barbell Squats | 1 | — | — | 10-20 | 1-3 | |
| 2 | — | — | 8-12 | 1-3 | ||
| 2 | — | — | 4 | 1-3 | ||
| 3 | — | — | 1-2 | 1-3 |
Exercise 3: Hack Squat
Danny is using a medium width stance with his legs placed slightly higher on the pad. This will help to engage the hamstrings and glutes more. Take note of his depth on his range of motion. Also note that we’re only doing two sets for this exercise. This is a similar training style to the Big Arm Bible 2, where we are focusing on going all out with as much weight as possible for fewer sets. This helps our minds focus only on the sets at hand, rather than subconsciously thinking we have several more sets to do and not giving each set 100% of our effort.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Hack squat | 1 | — | — | 10-12 | 1-3 | |
| 2 | — | — | 10-12 | 1-3 |
Exercise 4: Bulgarian Split Squats
If you don’t have a dedicated bench for this exercise, like we do at Saiyan Strength Gym, you can use a standard flat bench for this. Also, rather than using a single dumbbell, you can hold a dumbbell in each hand, if you like. This may make balancing easier. Remember to drive through the heels, rather than the toes on this exercise. Again, we’re attempting to use as much weight as possible but still getting all of the reps.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Bulgarian split squat | 1 | — | — | 10-12 | 1-3 | |
| 2 | — | — | 10-12 | 1-3 |
Exercise 5: Leg Press
In this leg workout, Danny used a decline leg press machine that was plate loaded. Depending on your gym, you might have a standard decline sled leg press or another variation of the leg press. Either of these will work fine for this exercise.
Take note of Danny’s foot positioning too. He has placed his feet lower on the pad to help target more of the quads. His feet are also slightly turned out and he is soft-locking at the top every time. This is two-fold. First, it keeps the tension in the quads the entire time. Your muscles never get a chance to relax like they do if you lock out. Second, it’s for safety. NEVER lock your legs on a leg press as you are putting yourself at risk for serious injury.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Leg press | 1 | — | — | 10-12 | 1-3 | |
| 2 | — | — | 10-12 | 1-3 |
Exercise 6: Standing calf press
Any variation of a calf press will work for this exercise. It doesn’t necessarily have to be a standing calf press. At this point, we’re just targeting the calf muscles and getting a quick pump in them before we call it a day with this leg workout.
| Exercise | Set | DS | SS | Reps | Rest time (min) | Notes |
| Leg press | 1 | — | — | 10-12 | 1-3 | |
| 2 | — | — | 10-12 | 1-3 |