Phil Heath-Inspired Leg Mass Builder
A brutal two-day leg specialization routine inspired by Mr. Olympia Phil Heath to build size, strength, and serious lower-body power.
- Length
- 6 Weeks
- Days a week
- 2
- Session length
- 25 to 40 min
- Equipment
- Machine, Barbell, Bench
- Exercises
- 10 across 2 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
Leg Specialization Phase
Leg Workout A 10 exercises
-
Lever Leg Extension4 × 12 repsDo 4 sets of 8-12 reps. -
Barbell Front Squat4 × 12 repsDo 4 sets of 10-12 reps. -
Lever Seated Leg Press3 × 12 repsDo 3 sets of 10-12 reps. -
Sled Hack Squat7 × 7 repsDo 7 sets of 5-7 reps. -
Barbell Stiff-Legged Deadlift4 × 12 repsDo 4 sets of 10-12 reps. -
Lever Lying Leg Curl4 × 12 repsDo 4 sets of 10-12 reps. -
Lever Seated Leg Curl7 × 7 repsDo 7 sets of 5-7 reps. -
Lever Standing Calf Raise4 × 20 repsDo 4 sets of 15-20 reps. -
Sled Calf Press on Leg Press4 × 20 repsDo 4 sets of 15-20 reps. -
Lever Seated Calf Raise (Plate-Loaded)7 sets: 15, 15, 15, 15, 14, 15, 15 repsDo 7 sets of 12-15 reps.
Leg Workout B 10 exercises
-
Lever Leg Extension4 × 12 repsDo 4 sets of 8-12 reps.
-
Barbell Front Squat4 × 12 repsDo 4 sets of 10-12 reps.
-
Lever Seated Leg Press3 × 12 repsDo 3 sets of 10-12 reps.
-
Sled Hack Squat7 × 7 repsDo 7 sets of 5-7 reps.
-
Barbell Stiff-Legged Deadlift4 × 12 repsDo 4 sets of 10-12 reps.
-
Lever Lying Leg Curl4 × 12 repsDo 4 sets of 10-12 reps.
-
Lever Seated Leg Curl7 × 7 repsDo 7 sets of 5-7 reps.
-
Lever Standing Calf Raise4 × 20 repsDo 4 sets of 15-20 reps.
-
Sled Calf Press on Leg Press4 × 20 repsDo 4 sets of 15-20 reps.
-
Lever Seated Calf Raise (Plate-Loaded)7 × 15 repsDo 7 sets of 12-15 reps.
