Training

Building Legs like Tree Trunks

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Muscular, well-sculpted legs mark you as someone who works out. You simply do not get a nice set of quads, hamstrings, and calves without putting some serious effort in. The few exceptions might be sprinters or bicyclists, but then again that is a form of working out as well.

When you wear a pair of shorts people can tell you workout and aren’t just one of those ‘upper body only’ guys, but a well rounded bodybuilder. Does this describe you or if not do you want it to?

If you haven’t quite gotten your legs to sprout into massive trunks then read on for a great workout to build size and strength from your ankles to your hips.

Tree Trunk Leg Programbuilding legs like tree trunks

Work legs twice a week with at least 2 days off in between. Below you will find an A and B workout. These should be alternated every week or two. The variety will help with growth and strength. Program A is designed around high reps while Program B is focus on low reps.

For either program, form is critical. Reps should be done at a slow pace. Make sure to take minimal rest between sets except for squats; take a slightly longer rest between and after. Also make sure you are going to failure on that last set of each exercise (if not beyond).

Program A

    • Lunges – 2 sets of 12 to 15 reps

    • Dumbbell Squats – 4 sets of 20 reps

    • Leg Extensions – 2 sets of 12 to 15 reps

    • Dumbbell Stiff-legged Deadlift – 2 sets of 12 to 15 reps

    • Leg Curls – 2 sets of 12 to 15 reps (lying or seated)

    • Standing Calf Raises – 3 sets of 12 to 15 reps

    • Seated Calf Raises – 2 sets of 12 to 15 reps

Program B

    • Squats – 4 sets of 6 to 8 reps

    • Leg Extensions – 2 sets of 8 to 12 reps

    • Romanian Deadlifts – 3 sets of 6 to 8 reps – Similar to a stiff-legged deadlift but knees are slightly bent and the barbell stays close to the thighs/shin the entire way down

    • Lying Leg Curls – 2 Sets of 8 to 12 reps

    • Calf Raise Machine or Donkey Calf Raises – 3 sets of 6 to 10 reps

    • Dumbbell Standing Calf Raises – 2 sets of 6 to 10 reps

As you can see this program is not big on tons of exercises. These are all basic movements that get the job done and have for years. The squats and deadlifts are the big muscle builders to focus around with the other exercises providing different angles and isolation to the muscle groups.

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