Leg Workout Routine Description and Instruction:

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Twice the Pain Leg Workout Routine

Welcome to our “Twice the Pain” Leg Workout Routine instruction guide!

This workout routine consists of two leg workouts from our Get Jacked Muscle Building Workout.  Follow the instructions below and instructions on the individual strength training exercises pages to be most effective in your journey to ginormous. First, a quick summary:

Workout Summary: Twice the Pain Leg Workout Routine
Training Level: Advanced
Main Goal: Gain Muscle Mass
Days Per Week: 2 – Each Leg Workout Once per Week
Workout Type: Single Muscle Group

Leg Workout Routine Description and Instruction:

The thought of doing legs twice per week is daunting at first, but get past your fears, submit to our torture plan, and enjoy the results. 

Rather than blasting your legs once per week (or god forbid skipping legs day), this routine has you focusing on a handful of exercises, then coming back 48-72 hours later and hitting your legs again with a few more exercises.  Doing so the right way stimulates growth more quickly than the typical “on/off” routine. 


This workout consists of a heavy (Workout A) and a light (Workout B) lower body workout (The “light” day includes barbell deadlifting, so it’s no vacation).  Rest at least 48 hours between workouts and perform each workout once per week. 


  • Use a weight that will allow you to complete only the listed number of reps.
  • Rest 1-3 minutes between each exercise.
  • Aside from the two supersets, perform all sets of one exercise before moving to the next. Exercises in the superset should be done one after another, but you should still take your standard rest time

The Workout Routine

Workout A

Superset Weight Training Exercises Sets x Reps
Straight Set Barbell Squats 5 x 5
A Barbell Lunges 5 x 5
Back Extensions 5 x 10-12

Workout B

Superset Weight Training Exercises Sets x Reps
A Barbell Deadlift 3 x 6-8
Split Squats 3 x 6-8
B Hamstring Curls 3 x 8-10
Leg Extensions 3 x 8-10
Standing Calf Raises or Barbell Calf Raises 3 x 8-10


  • Eat protein and carbohydrates both before and directly after each muscle building workout. A protein shake and a sports drink (not diet) or juice should suffice.  
  • Alter your muscle building workout as you see fit, but probably at least every 6 weeks. This is absolutely critical to your success. The more experienced you are, the more frequently you need to alter your strength training routine.
  • Aside from a 5 minute warm-up, you will not be doing any cardio exercise on this workout program. Also do 25 fast bodyweight squats in your warm-up. 

  • Leg Workouts Main Page
  • All Muscle Building Workouts
  • Strength Training Exercises
  • Leg Exercises Main Page and our chosen Best Let Exercises


You know this Leg Workout Routine.  Check out the Rest of our Routines.
Start at our Home Page.

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