A SPECIAL REPORT FROM

SOLID MUSCLE
SERIES
BUILDING BIGGER LEGS
P2P Publishing Ltd 2010
A CIP catalogue record for this book is available from the British Library.
Published by P2P Publishing Ltd
Registered office: 33-41 Dallington, London, EC1V 0BB
Tel: 0845 450 6402 Registered number: 06014651
Publisher Jonathan A. Pye
Editor John Shepherd
Designer Stewart Henson
The information contained in this publication is believed to be correct at the time of going to press.
Whilst care has been taken to ensure that the information is accurate, the publisher can accept no
responsibility for the consequences of actions based on the advice contained herein.
SOLID MUSCLE
SERIES
BUILDING BIGGER LEGS
1 Introduction 4
2 Anatomy and Physiology of the Leg Muscles 6
3 Muscle Actions 9
4 Exercise Principles 10
5 Types of Resistance Training 13
6 12 Week Building Bigger Legs Plan 15
7 Exercise Descriptions 28
8 Tips and Hints 53
1. INTRODUCTION
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2 LEG ANATOMY AND PHYSIOLOGY



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So now you know what your major leg muscles are called, lets look
at how they work...
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3 MUSCLE ACTIONS
4 EXERCISE PRINCIPLES
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5 TYPES OF RESISTANCE TRAINING
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Please note the following abbreviations used throughout this plan
(detailed explanations are provided where appropriate):











6 THE BUILDING BIGGER LEGS PLAN
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Leg Workout
One
Light
Cardio
Maintenance
Workout One
Rest
Leg Workout
Two
Light
Cardio
Rest
Week 2 Leg Workout
One
Light
Cardio
Maintenance
Workout One
Rest
Leg Workout
Two
Light
Cardio
Rest
Week 3 Leg Workout
One
Light
Cardio
Maintenance
Workout One
Rest
Leg Workout
Two
Light
Cardio
Rest
Week 4 Leg Workout
One
Light
Cardio
Maintenance
Workout One
Rest
Leg Workout
Two
Light
Cardio
Rest
Leg Workout One
Exercise Sets Reps Recovery Training system
1 Squats 5 12, 10, 8, 6, 6 180 Pyramid
2 Leg Extensions 3 8 to 12 90 seconds Drop Sets
3 Stiff Legged Dead Lifts 3 8 to 12 60 seconds Simple Sets
4 Leg Curls 3 8 to 12 90 seconds Drop Sets
5 Standing Calf Raises 3 8 to 12 60 seconds Simple Sets
Pyramids
Simple Sets
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Drop sets
Leg Workout Two
Exercise Sets Reps Recovery Training system
1 Leg Press 10 10 60 seconds GVT
2 Single Legged Dead Lift 3 10 60 seconds Simple Sets
3 BW squats 10 AMRAP 10 seconds Tabata
4 Seated Calf Raises 3 8 to 12 60 seconds Drop Sets
GVT
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Simple Set
Tabata
Drop sets
Reduce
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Maintenance workout One
Exercise Sets Reps Recovery Training system
1 Bench Press 5 12, 10, 8, 6, 6 60 seconds Pyramid
2 Lat Pull Downs 5 12, 10, 8, 6, 6 60 seconds Pyramid
3 BB Shoulder Press 5 12, 10, 8, 6, 6 60 seconds Pyramid
4 DB Bent Over Rows 5 12, 10, 8, 6, 6 60 seconds Pyramid
5a EZ Lying Triceps Extensions 3 8 to 12
90 seconds Super set
5b EZ Biceps Curls 3 8 to 12
Pyramids
Super Sets
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Programme overview
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5
Leg Workout
Three
Light
Cardio
Maintenance
Workout Two
Rest
Leg Workout
Four
Light
Cardio
Rest
Week 6
Leg Workout
Three
Light
Cardio
Maintenance
Workout Two
Rest
Leg Workout
Four
Light
Cardio
Rest
Week 7
Leg Workout
Three
Light
Cardio
Maintenance
Workout Two
Rest
Leg Workout
Four
Light
Cardio
Rest
Week 8
Leg Workout
Three
Light
Cardio
Maintenance
Workout Two
Rest
Leg Workout
Four
Light
Cardio
Rest
Leg Workout Three
Exercise Sets Reps Recovery Training system
1 Front Squat 5 5 180 seconds Simple Sets
2 Leg Extensions 3 21 60 seconds Negatives
3 Walking Lunges 3 10 60 seconds Drop Set
4a Standing Calf Raises 3 8 to 12
60 seconds Super Set
4b Ankle Jumps 3 20 to 30
Simple Sets
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Negatives
Drop sets
Super Sets
Leg Workout Four
Exercise Sets Reps Recovery Training system
1 Dead Lifts 5 5 180 seconds Simple Sets
2 Leg Curls 3 21 90 seconds Negatives
3 Bulgarian Split Squats 3 8 to 12 60 seconds Simple Sets
4 Goosestep 3 ALAP 60 seconds Simple Sets
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Simple Sets
Negatives
Simple Sets
Maintenance workout 2
Exercise Sets Reps Recovery Training system
1 Incline DB Press 5 5 120 seconds Simple Sets
2 Pull Ups 5 AMRAP 120 seconds Simple Sets
3 DB Shoulder Press 5 5 120 seconds Simple Sets
4 BB Bent Over Row 5 5 120 seconds Simple Sets
5a DB Curls 3 8 to 12
90 seconds Super sets
5b Triceps Push Downs 3 8 to 12
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Simple Sets
Note
Super Sets
Programme overview
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 9
Leg Workout
Five
Light
Cardio
Maintenance
Workout Three
Rest
Leg
Workout Six
Light
Cardio
Rest
Week 10
Leg Workout
Five
Light
Cardio
Maintenance
Workout Three
Rest
Leg
Workout Six
Light
Cardio
Rest
Week 11
Leg Workout
Five
Light
Cardio
Maintenance
Workout Three
Rest
Leg
Workout Six
Light
Cardio
Rest
Week 12
Leg Workout
Five
Light
Cardio
Maintenance
Workout Three
Rest
Leg
Workout Six
Light
Cardio
Rest
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Leg Workout Five
Exercise Sets Reps Recovery Training system
1 Breathing Squats 1 20 5 minutes Simple Set
2 Breathing Dead Lifts 1 20 5 minutes Simple Set
3 Standing Calf Raises 3 8 to 12 60 seconds Negatives
4a Leg Curls
AMSAP in
15 minutes
5 to 8 N/A EDT
4b Leg Extensions
Simple Sets
Negatives
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EDT
Leg Workout Six
Exercise Sets Reps Recovery Training system
1 Bulgarian Split Squat & Single
Legged Dead Lift Complex
3 8 to 12 60 seconds
Lazy giant set
2 Leg Press 3 6 to 10 60 seconds
3 Good Morning 3 8 to 12 60 seconds
4 Seated Calf Raise 3 8 to 12 60 seconds
5 Ankle Jumps 3 8 to 12 60 seconds
Lazy Giant Set
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Maintenance Workout Three
Exercise Sets Reps Recovery Training system
1 DB Bench Press
15
minutes
AMRAP
60 seconds
EDT
2 Seated Cable Rows 60 seconds
3 Side Lateral Raises 3 8 to 12 60 seconds Simple Sets
4 Body Rows 3 AMRAP 60 seconds Simple Sets
5a Dips 3 AMRAP
90 seconds Super Set
5b Concentration Curls 3 8 to 12
EDT
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Simple Sets
Super Sets
Your core
7 EXERCISE DESCRIPTIONS
Squats
Targets:
How to Perform:
Tips:
Leg Extensions
Targets:
How t o Perf orm:
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Tips:
Stiff Legged Dead Lifts
Targets:
How to Perform:
Tips:
Leg Curls
Targets:
How to perform:
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Tips:
Standing Calf Raises
Targets:
How to Perform:
Tips:
Leg Press
Targets:
How to Perform:
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Tips:
Single Legged Dead Lift
Targets:
How to Perform:
Tips:
BW Squats
Targets:
How to Perform:
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Tips:
Seated Calf Raises
Targets:
How to Perform:
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Front Squat
Targets:
How to Perform:
Tips:
Leg Extensions - Negatives
Targets:
How to Perform:
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Tips:
Walking Lunges
Targets:
How to Perform:
Standing Calf Raises
Targets:
How to Perform:
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Tips:
Ankle Jumps
Targets:
How to Perform:
Tips:
Dead Lifts
Targets:
How to Perform:
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Tips:
Leg Curls - Negatives
Targets:
How to perf orm:
Tips:
Bulgarian Squats
Targets:
How to Perform:
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Tips:
Goosestep
Targets:
How to Perform:
Tips:
Breathing Squats
Targets:
How to Perform:
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Tips:
Breathing Dead Lifts
Targets:
How to Perform:
Tips:
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Standing Calf Raises - Negatives
Targets:
How to Perform:
Tips:
Leg Extensions
Targets:
How to Perform:
Tips:
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Targets:
How to perform:
Tips:
Bulgarian Split Squat and Single Legged Dead Lift Complex
Targets:
How to Perform:
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Tips
Leg Press
Targets:
How to Perform:
Tips:
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Good Mornings
Targets:
How to Perform:
Tips:
Seated Calf Raises
Targets:
How to Perform:
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Ankle Jumps
Targets:
How to Perform:
Tips:
Bench Press
Targets:
How to Perform:
Tips:
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Lat Pull Downs
Targets:
How to Perform:
Tips:
BB Shoulder Press
Targets:
How to Perform:
Tips:
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DB Bent Over Rows
Targets:
How to Perform:
Tips:
EZ Bar Lying Triceps Extensions
Targets:
How to Perform:
Tips:
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EZ Biceps Curls
Targets:
How to Perform:
Tips:
Incline DB Press
Targets:
How to Perform:
Tips:
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Pull ups
Targets:
How to Perf orm:
Tips:
DB Shoulder Press
Targets:
How to Perform:
Ti ps:
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Bar bell Bent Over Row
Targets:
How to Perform:
Tips:
DB Curls
Targets:
How to Perform:
Tips:
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Triceps Push Downs
Targets:
How to Perform:
Tips:
DB Bench Press
Target s:
How to Perform:
Tips:
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Seated Cable Rows
Targets:
How to Perform:
Tips:
Side Lateral Raises
Targets:
How to Perform:
Tips:
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Body Rows
Targets:
How to Perform:
Tips:
Dips
Targets:
How to Perform:
Tips:
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Concentration Curls
Targets:
How to Perform:
Tips:
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8 TIPS AND HINTS
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Good luck, its over to you!