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WORKOUT: Build wheels of steel

Many gym junkies have failed to make leg training a weekly priority. This led to a generation of men who walked around trying to support their massive chests, shoulders and biceps on two skinny toothpick-like legs.

Thankfully most men today realise the importance of symmetry when trying to create the ultimate physique.

Calorie-burning boost

The upper legs are also one of the largest muscle groups in your body. That means training them once or twice a week will help to burn additional calories and boost your metabolism, which helps to improve conditioning when your diet is on point. To develop wheels of steel, perform this traditional bodybuilding split at least once a week.

The workout

ExerciseSetsReps
Squats 4 Sets 8 - 12 Reps
Stiff legged deadlifts 4 Sets 10 - 12 Reps
Split squats 3 Sets 12 Reps per leg
Seated single-leg leg curls 3 Sets 12 Reps per leg
Standing calf raises 3 Sets 15 Reps
Seated calf raises 3 Sets 15 Reps
Check out the complete workout series: Arms | Back | Legs | Shoulders | Chest

Squats

The king of the compound moves is the best way to build serious legs, while also raising levels of powerful anabolic hormones.

Do 4 sets x 8-12 reps

Stiff legged deadlifts

This is a bottom-loaded hip hinge movement as the weight hangs down. It is important to activate the glutes and hamstrings to get the full benefit of this exercise.

Do 4 sets x 10-12 reps

Split squats

This unilateral (single leg) exercise isolates the quad muscles to create better symmetry, while also improving balance, stability and strength.

Do 3 sets x 12 reps per leg

Seated single-leg leg curls

This exercise is a great way to isolate the back of upper legs – the hamstrings – to create serious definition and ensure proper strength symmetry between the quads and hammies.

Do 3 sets x 12 reps per leg

Standing calf raises

For overall lower leg development it is essential to train your calves with your legs straight and in a flexed position. The standing position emphasises the gastrocnemius muscle – the big muscle at the back of the lower leg.

Do 3 sets x 15 reps

Seated calf raises

The seated position better isolates the soleus muscle, which is found underneath the gastrocnemius. If you want bigger, wider calves it is vital to give this muscle adequate focus and attention.

Do 3 sets x 15 reps