Boss Body Leg Workout

Jacob Exercises, Legs, News, Workouts 4 Comments

Hey guys, now that I’ve provided tonnes of posts on different exercises you can do, it’s time we start compounding them together in order to make some real killer workouts. Today I’m posting the official Boss Body leg workout.

First things first, your legs contain the biggest muscles in your body. I strongly recommended that you don’t neglect your legs, ever. The leg workout isn’t particularly long, however, it does consist of lots of heavy lifting. What it lacks in variety, it makes up for in sheer mass.Squat manThis is roughly a 30-40 minute workout and should be ideally followed up with a light 20-30 minute cardio session. Alternatively, you could consider working out your abs after you have completed this, see our ab workout HERE.

If you don’t understand any of these exercises, you can find a detailed description by clicking these links, Leg exercises, Calf exercises and Squat variations.

Squat (any variation) – 4-6 reps 3 sets, 1 min rest between sets.

Leg Press – 6-8 reps 3 sets, 45 secs rest between sets.

Lunge – 8 reps (per leg), 3 sets, 30 secs rest between sets.

Wall Sit – 2 minutes (as close as possible) 2 sets, 30 seconds rest between sets.

Leg Extension – 12 reps, 3 sets, 30 secs rest between sets.

Calf Raises – 10 reps, 3 sets,  45 secs rest between sets.

Killer right? Cool! Your legs should be feeling like jelly by now. That’s great, keep up the good work. Still got fuel in the tank? Try doing 20-30 minutes of light cardio.

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Comments 4

  1. This is totally in my territory considering i am a bodybuilder 🙂 It’s a good overall explanation of exercises. With the type of leg workout you are posting, it’s clear to see that you are working out the major leg muscles. I am assuming that this workout is for beginners to intermediates, due to the fact hip adduction and abduction are missed out.

    1. Post
      Author

      Hi James,

      Thanks for getting in touch, It”s always great to hear from experienced people such as yourself. This workout has been specially designed to target the main muscle groups in the legs. Missing out the hip movements will not effect you massively. The concept of this workout is overall mass gain and fat loss, cutting down time by missing a couple of exercises allows for additional training time focused around cardio.

  2. This looks like a killer workout. I have always despised leg day, and it is difficult to motivate myself, but a new workout might be just what I needed. I will definitely be giving your workout a try and I will let you know how it goes! Thank you so much for taking your time to create this.

    1. Post
      Author

      Hi,

      Thank you very much for such a positive comment. It’s great to hear that you’re going to give it a go. I used to often skip leg day. When you start building a fair bit of muscle, it stands out more if one part of your body is under developed.

      I recently acquired some motivation for leg day. I’ve started playing basketball often with my friend and I’d love to be able to dunk. I want to build my legs up to enable myself to achieve this.

      I look forward to hearing back from you.

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