Line One Workout Series


Your legs involve your body’s biggest muscle groups, the foundation of your build. Adding muscle mass to your legs is worth the effort and this legs workout has been designed to do just that.

1. Leg Extensions

Super Sets 4 x 25 Reps

The goal is to warm up your quads from hips to knees for the workout ahead. Your legs should feel super pumped like they have been though a full workout. Adjust seat so you are in an upright position. Make sure your toes point up during the entire set. Flex your quads and squeeze your inner thighs on every rep.

2. Barbell Squat/Hack squat

3 Sets x 12 Reps

Set 1 is a warm-up set. Sets 2 and 3 are your working sets. Increase weight on both sets. Stand with feet shoulder length apart. Or, if you are on the taller side I recommend a wide stance. Squat legs parallel to surface. Keep slight bend in knees at all times during leg extension. This maintains resistance on the muscle increasing your pump even more.

3. Leg Press

3 Sets x 8 Reps

This exercise you should start with medium weight for the first set, then gradually increase each set after. Feet position can be shoulder width or close together. Make sure you do not lock out your knees at the top of the rep. Also, control the weight down with your legs and then drive weight up.

4. Single Leg Extension

3 Sets x 12 Reps

Use very moderate weight. The goal is to use this as a finishing move to etch detail into quads. Make sure you squeeze/flex your quad at the top of each rep.

5. Lunges

100 Steps

Alternate your steps until you count 100 total steps (50 each leg). The goal is to stretch the legs and preserve the pump. Keep body upright during the movement at all times.

6. Lying Leg curls

4 Sets x 15 Reps

Start with light weight and increase ever set gradually. At the top of each leg curl squeeze and hold for a 2 count before releasing slowly on each rep. This exercise should finish your legs off and have your legs pumped from front, back and side.

About the Author

Stephen Frazier, IFBB PRO 

IFBB Pro Stephen Frazier has been been a valuable member of the Line One Team for years. As a personal trainer, Stephen has developed multiple targeted workout plans for competitive bodybuilders and athletes alike. His Line One Workout Program is designed to combine with Line One supplements to efficiently build thick lean muscle.