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Have you ever had one of those days where you felt like going into the gym and brutalizing your legs?
Let’s be honest, we’ve all been there. If you’re looking to do that then this high rep leg workout is right for you.
Whether it’s a bad day at work, heartbreak, or being fed up with having small legs.
Piss-pounding them is sometimes necessary to blow off steam and force growth.
This high-rep training will utilize light weights, and heavy weights, and require sheer willpower to complete.
Table of Contents
Full Leg Workout
Before getting into the actual workout, it’s important to warm up properly.
This will help prevent injuries and lead to a better leg pump if your body is already warm.
This is just a warmup, we don’t want to be exhausted after this. Just enough to break a sweat and get the blood flowing.
Furthermore, it’s still important to train with purpose here. Take the warmups seriously. We need to be locked in if we’re gonna survive this 1000-rep workout!
Note: the warmup sets and reps will count towards the 1000 rep total.
- Treadmill pushes and pulls
- 3 sets of 60 paces for treadmill pushes
- 3 sets of 60 paces for treadmill pulls
- Banded shoulder warmup
- Use a light resistance band and do some pull aparts, upright rows, and side raises to get your shoulder muscles and joints warmed up to increase mobility while holding onto the barbell during squats.
- 1×10 reps for banded pull aparts
- 1×10 for banded upright rows
- 1×10 for banded side raises
- Banded hamstring curl
- Banded Hip Warmup
- Do 1 set of 10 for each hip exercise
Rep Count: 510/1000
Now that the warmups are out of the way, let’s get into the bread and butter!
1000 Rep Leg Workout
The first two exercises will have high rep ranges with lighter weight to focus on getting as much blood into your legs as possible.
Exercises 3 and 4 will be focused on heavy loads with lower reps to build muscle mass.
- Leg Extensions: 5 sets of 10 reps, then a 50-rep drop set
- Increase the weight for each set of the 5×10
- After the 5 sets of 10 drop the weight and begin the 50-rep drop set.
- When you’re unable to complete full reps, drop the weight again and continue doing reps until you hit the total of 50.
- Seated or Lying Hamstring Leg Curls: 6×20,20,15,10,5,20
- The first two sets of 20 are higher reps to get blood into your hamstrings.
- On the final set of 20 reps drop the weight back down and if you struggle to get to 20 do the remaining as partial reps with good form.
- Get a nice stretch and squeeze with these.
- Back Squats, Front Squats, or Hack Squats (pick one of the three): 5×10-12,8-10,6-10,8-10,10-12
- The first two sets are warmup sets.
- The third set of 6-10 is the working set. Pick a weight that is about 70% of your one-rep max. If you can do more than 10 on this set then do it.
- The final two sets are back-off sets to finish off this exercise.
- Each set should be performed under control. If you notice your form giving out, end the set or use lighter weights.
- Close Stance Leg Press: 10 sets of 10
- Add weight to every set.
- Once you are struggling to get 10 good reps, begin to decrease the weight for the remaining sets.
- Stiff-Legged Deadlifts: 3×10
- Lower yourself down until your hamstrings are fully contracted, going any deeper will start to engage your lower back.
- Leg Extensions: 3×20,20,2
- We’re closing with three sets of leg extensions to get the muscle fibers in our quads burning.
- Do 2 sets of 20 then finish off with a final set of 2 slow reps.
- For the set of 2 hold each rep at the top for 30 seconds and lower the weight to the starting position as slow as you can.
- Seated Calf Raise: 5×25,20,15,10,5
- Squeeze each rep at the top for a count of 3 seconds.
- End this exercise with a few reps of 5 static reps to make the calves burn.
*Rep Count: 1,000
Congratulations, you did it, you SAVAGE, hopefully, your muscle fibers are screaming!
Cooldown and Recover
Now that the workout is done I would recommend doing a quick static/dynamic stretching routine to relax your muscles.
High reps for legs are a great way to really force leg growth.
Although it’s important now to recover properly by eating, sleeping, and giving the legs enough time off from training after this brutal day.
Allowing adequate rest will spark better growth.
I designed this lower body workout to really bring up definition, while also aiming toward building muscle.
This is why it includes both heavyweight and light weight.
Creating the best of both worlds.
Keep in mind that I wouldn’t recommend doing this level of high-rep training every week.
As it can really take a toll on your CNS (Central Nervous System) and lead to overtraining rather quickly
High Rep Leg Training Explained
These types of leg workouts may be beneficial because they help to build muscle endurance and stamina.
Additionally, high-rep training can help to improve the overall strength of your legs.
To begin you will need to select a weight that you can lift for a high number of repetitions.
Start by doing low weight for high reps.
As you get stronger, you can increase the weight and number of sets and reps that you do.
Remember to focus on form and control throughout the entire range of motion to get the most benefit from this type of training.
High-rep leg workouts are an excellent way to build strength and endurance in your legs. Give this high-rep leg day a try today!
And try out the Body Spartan 1,000 Rep Arm Workout.
Muscle Group Targets
The muscle groups being targeted with this workout include the following:
The quadriceps (quads) are a group of four muscles in the front of the thigh. They are responsible for extending the leg at the knee.
The quadriceps are made up of the rectus femoris, vastus intermedius, vastus lateralis, and vastus medialis.
The hamstrings are a group of three muscles located at the back of the thigh. They are responsible for extending the knee and bending the hip.
The hamstrings can be easily injured, so it is important to maintain good flexibility and strength in them.
The glutes are a group of three muscles in the buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.
The glutes play an important role in stabilizing the pelvis and hip joint, and in providing power for movement.
The calves are located at the back of the lower leg, and they help to lift the heel and propel the body forward when you walk or run.
The calves are made up of two muscles: the gastrocnemius and the soleus.
The gastrocnemius is the larger muscle, and it attaches to the thigh bone (femur) above the knee.
The soleus is a smaller muscle that attaches to the shinbone (tibia) below the knee.
Both muscles come together at the Achilles tendon, which attaches to the heel bone (calcaneus).
Below is a walk-through of each exercise included in the main workout with tips for proper form.
- Start by sitting down on the machine, and positioning your legs under the pads.
- Set the weight stack to a comfortable resistance, to begin with.
- Make sure that your back is flat against the bench, and your arms are resting at your sides.
- Use your leg muscles to extend the weight, and straighten your legs. Squeeze your leg muscles for a few seconds at the top.
- Slowly return the weight to the starting position, and repeat for the desired number of repetitions.
The machine leg extension is a great exercise for targeting your quads. Follow these simple steps to ensure proper form and maximum results.
Hamstring Leg Curls
- Sit on the hamstring curl machine with your upper legs tightly secured, and place your ankles onto the padded bar.
- Slowly curl your legs towards your butt, until your hamstrings are fully flexed.
- Hold for a second, then slowly raise them back to the starting position.
- Repeat for the desired number of repetitions.
- To increase the difficulty, add weight or attach a resistance band to the machine.
Machine Hack Squats
- Position the machine so that the pads are at shoulder height.
- Step inside the machine and place your back against the pad, making sure your feet are flat on the platform.
- Grasp the handles and press your legs out until they are straight.
- Bend at the knee and lower your body as far as possible.
- Press through your heels and extend your legs to return to the starting position.
Machine Hack Squats are a great exercise for targeting your quads, hamstrings, and glutes.
If you’re looking to add some serious size to your legs, this is the exercise for you!
- Place a barbell across your shoulders, ensuring that it is comfortable
- Feet should be shoulder-width apart, with toes pointing slightly outwards
- Bend at the knee and hips as you lower yourself down towards the ground
- Keep your back straight, and ensure that your elbows stay close to your body
- Once you reach the bottom of the squat, drive upwards through your heels to return to the starting position
The front squat is a great exercise for building quadriceps strength and can be used as part of a workout routine or as a standalone exercise.
It is important to ensure that you perform the front squat with proper form in order to avoid injury and get the most out of the exercise.
- Using a squat rack, position a barbell on the back of your shoulders, resting on your traps.
- Feet hip-width apart, toes turned out slightly.
- Initiate the squat by breaking at your hips, and bending your knees until your thighs are parallel to the floor.
- Drive through your heels to return to the starting position.
- Repeat for the desired number of reps.
Remember to keep your chest up and your core engaged throughout the movement.
Don’t let either knee collapse inward, and keep your weight in your heels. If you have any pain in your knees, stop the exercise immediately.
Close Stance Leg Press
- Sit down on the leg press machine and place your feet on the platform, closer than shoulder-width apart.
- Lean back against the backrest and press your feet into the platform to straighten your legs and release the holding latches.
- Keep your back pressed against the backrest and slowly lower the platform downwards with your feet until your legs are bent with your thighs at about 90 degrees in relation to your calves.
- Pause for a moment and then slowly return the platform to the start position, with your legs straight. Repeat for the desired number of repetitions.
Here are a few things to keep in mind when performing the leg press:
- Make sure that your feet are placed evenly on the platform and that your knees are not locked when you press the platform forward.
- Keep your abdominals contracted throughout the exercise to support your lower back.
- Use a slow and controlled motion when pressing the platform forward and returning it to the start position.
- You can increase the difficulty of the exercise by placing your feet higher on the platform or by using a heavier weight.
- Position a barbell on the floor in front of you, and place your feet hip-width apart.
- Bend at your hips and knees, and grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Keeping your back flat, lift the bar by extending your hips and knee joints until your thighs and torso are in line with each other, and the bar is level with your navel.
- Reverse the motion by flexing your hips and knee, and returning to the start position. That’s one rep.
Seated Calf Raise
- Sit on the machine with your legs directly out in front of you
- Secure your upper legs under the padded bar
- Lean forward slightly and press the balls of your feet into the footpads
- Dig the front of your feet into the footpads as you raise your calves and heels upward
- Pause briefly at the top of the movement, focusing on squeezing your calves
- Slowly lower your calves back to the starting position and repeat for reps