You need to build powerful legs, too, for a variety of reasons. Aesthetically, well-muscled legs complete your physique. Training them also fuels your metabolism; any leg workout is activating some of the largest muscles in your body, which will help you burn fat and calories.

You also hit your upper body more than you think when you train legs. A barbell squat, for example, doesnt happen if your abs, back muscles, and shoulders arent working to hold that barbell steady. And your arm, back, forearm, and ab muscles have to fire for you to do a deadlift. Meanwhile, all the muscle you build on your glutes and hamstrings will insulate your back against injury, make you feel better, and help you get more athletic, too.

Thats why its worth committing to a program to grow your legs, and thats exactly what Ive built for you here. This two-week leg program will hammer your posterior chain muscles (headed by your glutes and hamstrings) and help you add bulk and much-needed strength to your legs.

Directions

Do this workout twice a week, resting two days in between each leg session. On all days you dont do this workout, feel free to train other bodyparts, such as your chest, your back, and your arms.

Build at least one recovery day into this program, taking a day to stay away from all weights. You can still move on that day, taking a walk or doing mobility or flexibility drills. You just shouldnt lift heavy weights.

Week 1, Day 1 Workout

Hex bar deadlift

Stand inside a hex bar, then hinge at your hips, push your butt back, and bend your knees to grasp its handles. Keep your core tight as you do this. This is the start. Keeping your upper body tight, stand up, squeezing your glutes as you do. Return to the start. That's 1 rep. Thats 1 rep. Do 4 sets of 8, resting 90 seconds between each set.

Kettlebell swing

Thats 1 rep; do 4 sets of 10 reps. Rest 90 seconds after each set.

Swiss Ball Leg Curl

Lie on your back, knees bent, feet on a Swiss ball. Squeeze your glutes, lifting your lower back off the ground. This is the start. Now straighten your legs, rolling the ball outwards; keep your core tight as you do this. Your torso and legs should be in a straight line, only your shoulder blades on the ground. Pause, then bend your legs, rolling the ball back toward your butt. Thats 1 rep. Do 3 sets of 12, resting 90 seconds after each set.

Standing Calf Raise

Stand with the balls of your feet on a block higher than the floor, your heels unsupported. Hold a wall or railing in front of you Thats 1 rep. Do 4 sets of 20, resting 60 seconds after each set.

Week 2, Day 1

Hex Bar Deadlift

Do 4 sets of 12 reps. Rest 60 seconds between each set.

Kettlebell Swing

Do 4 sets of 10 reps. Rest 90 seconds between each set.

Romanian Deadlift and Plank Superset

Do 3 sets of 8 reps. After each set, do a 30-second plank, then rest 90 seconds.

Farmers Carry

Walk for 45 seconds; do 3 sets. Rest 2 minutes after each set.

Cardio Row

Row 300 meters as quickly as you can. Rest 150 seconds. Repeat 5 times.

Week 2, Day 2

Goblet Squat

Do 4 sets of 8 reps. Rest 90 seconds after each set.

Bulgarian Split Squat and Glute Bridge Superset

Do 3 sets of 8 reps per leg. After each set, do 8 glute bridge reps. Rest 90 seconds between sets.

Lateral Lunge

Do 4 sets of 8 reps per leg. Rest 90 seconds after each set.

Swiss Ball Leg Curl

Do 3 sets of 15 reps. Rest 90 seconds after each set.

Standing Calf Raise

Do 4 sets of 20 reps. Rest 60 seconds between each set.