My 30 Min Pro Leg Routine For Men & Women

This routine is BIGG on results and smaller on time.

Through my career I’ve trained many different ways but found using supersets the most time effective way to really crush a workout and feel very accomplished after so give this one a try and let me know your thoughts.

GOAL

Build lean muscle in the legs and glutes while keeping training time efficient and realistic for a busy schedule.

WORKOUT STRUCTURE

3 supersets total

2 rounds per superset

Complete all rounds of one superset before moving on

REP SCHEME

Set 1

10 to 12 reps each leg

Set 2

Reduce the weight slightly

15 to 20 reps each leg

REST TIMES

60 to 120 seconds between each round of the superset

SUPERSET 1

Exercise 1 - Leg Extensions

Exercise 2 - Dumbbell Squat

Coaching focus

Move straight from leg extensions into dumbbell squats

Use slow controlled reps and focus on muscle connection

Keep your chest tall and sit comfortably into the squat

Complete 2 total rounds using the rep scheme above

SUPERSET 2

Exercise 3 - Hamstring Curl

Exercise 4 - Dumbbell RDL

Coaching focus

Transition directly from hamstring curls into RDLs

Pause briefly at the top of each curl

Hinge at the hips on RDLs and keep the dumbbells close to the legs

Complete 2 total rounds using the rep scheme above

SUPERSET 3

Exercise 5 - Leg Press

Exercise 6 - Weighted Walking or Standing Lunges

Coaching focus

Move straight from the leg press into lunges

Use a full comfortable range of motion

Stay controlled and balanced rather than rushing reps

Complete 2 total rounds using the rep scheme above

JAMIE’S BIGG COACHING NOTES

The best way I’ve found to stay on track with a busy schedule is by using supersets

They are time efficient and highly effective

This style of training gives you the most bang for your buck in the gym

More work done

Less time wasted

Better muscle engagement

Choose weights that challenge you while still allowing great technique

Focus on how the muscles feel working

Consistency always beats perfection

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