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B.F.L.2. (Big F Cking Legs 2X Per Week)

This 6-week leg training program focuses on hypertrophy and includes exercises like squats, leg extensions, hamstring curls, and calf raises performed with various tempos and techniques. Workouts are split into two leg days per week with 3-4 days of rest in between. Exercises are done for 3-5 sets of 8-25 reps depending on the week. Compound and drop sets are incorporated along with techniques like paused reps and jump squats to maximize leg growth. Nutrition should focus on being in a caloric surplus to support muscle gains.

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708 views4 pages

B.F.L.2. (Big F Cking Legs 2X Per Week)

This 6-week leg training program focuses on hypertrophy and includes exercises like squats, leg extensions, hamstring curls, and calf raises performed with various tempos and techniques. Workouts are split into two leg days per week with 3-4 days of rest in between. Exercises are done for 3-5 sets of 8-25 reps depending on the week. Compound and drop sets are incorporated along with techniques like paused reps and jump squats to maximize leg growth. Nutrition should focus on being in a caloric surplus to support muscle gains.

Uploaded by

grigoris venios
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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B.F.L.2.

(BIG F*CKING LEGS 2X PER WEEK)


OVERVIEW
Do you want big f*cking legs that fill out any pair of pants? LOL! Having some well-
developed legs sets your physique apart from the average. I’ve had my share of leg
training and I’d say that I’ve made tremendous leg gains over the years. I’ve done
everything you can think of to help my legs grow. With a ton of trial and error I found
what works best to get the legs popping and I’m going to share it all with you. There isn’t
just one thing you need to do there are numerous techniques you need to incorporate
and I’m going to give you all the tricks I used over the years. This program is 6 weeks
long and will involve everything you need to get your legs to grow. This is a hypertrophy-
focused program, strength gains are not typical but size is. Anyone can run this workout,
female or male, beginner or advanced. Be prepared for some close to giving up and
throwing up type workouts.

F.A.Q.
Q: How should my nutrition look like while doing this program?
A: Definitely eat to be in a nice caloric surplus to ensure the gains.

Q: What if I fail to reach the minimum rep range?


A: Decrease the weight the next set.

Q: How do I fit the two days into my current workout split?


A: Be sure to have at least 2-3 days in between each leg workout. This program is easy
to work into a standard PPL (Push, Pull, Legs) split. I have a couple programs available
here https://goo.gl/xLbx4c

Q: What is AMRAP
A: As many reps as possible. Be careful with hitting total failure if you are training solo.

Q: What weight should I choose for my sets?


A: Choose a weight that you think you can complete all the reps and sets without
decreasing the weight or missing reps. It will take some time to get a feel of what weight
to go with for your sets. Be sure to be tracking your lifts so you can reference them later.

Q: What does 4 count tempo mean?


A: It means the pace of your reps is 4 seconds for both the eccentric and concentric
portion. So you count 1, 2, 3, 4 going up and down. If it doesn’t list 4-count tempo then
just perform reps at a normal controlled tempo.

Q: What is a compound set and superset?


A: A compound set is doing two different exercises back to back, with no rest in
between, for the same muscle group. A superset is doing the same but working
opposing muscle groups.

Q: How much rest time should I take between sets?


A: Rest time will vary with each individual based on training experience. Take as much
rest time, as you need to feel confident that you will hit your next set without decreasing
weight. Keeping your rest time consistent will help keep your performance consistent.

WEEK 1
Leg Day #1 Sets Reps
High Bar Squat (4 count tempo) 3 12
Leg Extension 3 12
Lying Hamstring Curl 3 15
Compound Set 2 15 | 15
Standing Calf Raise | Seated Calf Raise
Walking Lunges (Weighted If Possible) 3 12-15 steps

Leg Day #2 Sets Reps


Leg Extension 3 20
High Bar Squat 3 12
Lying Hamstring Curl 4 15
Compound Set 2 15 | 15
Standing Calf Raise | Seated Calf Raise
Pause Squat (Body Weight) (4 count tempo) 2 AMRAP

WEEK 2
Leg Day #1 Sets Reps
High Bar Squat 3 15
Lying Hamstring Curl 4 12
Leg Extension 3 20
Standing Calf Raise (4 Count Tempo) 3 12
Walking Lunges (Weighted If Possible) 4 12-15 steps

Leg Day #2 Sets Reps


High Bar Squat 5 5
Leg Extension 4 20
Stiff Leg DL 3 12
Compound Set 4 12
Standing Calf Raise | Seated Calf Raise
Pause Squat (Body Weight) (4 count tempo) 3 AMRAP

WEEK 3
Leg Day #1 Sets Reps
High Bar Squat 4 10
Lying Hamstring Curl (4 Count Tempo) 3 12
Leg Extension (*Dropset On Last Set) (3 drops) 4 20
Compound Set 4 15 | 15
Standing Calf Raise | Seated Calf Raise
Jump Squats (Weighted If Possible With DB) 2 AMRAP

Leg Day #2 Sets Reps


Leg Extension 3 12
High Bar Squat 3 20
Compound Set 4 15 | 15
Standing Calf Raise | Seated Calf Raise
Lying Hamstring Curl 3 10
Standing Calf Raise (4 count tempo) 3 15

WEEK 4
Leg Day #1 Sets Reps
High Bar Squat 4 15
Lying Hamstring Curl 3 15
Stiff Leg DL 3 10
Leg Extension (*Dropset On Last Set) (3 drops) 4 20
Compound Set 4 8
Standing Calf Raise | Seated Calf Raise (4
Count Tempo)
Walking Lunges (Weighted If Possible) 3 12-15 steps

Leg Day #2 Sets Reps


Lying Hamstring Curl 3 15
High Bar Squat 4 12
Stiff Leg DL 4 12
Leg Extension (*Dropset On Last Set) (3 drops) 4 25
Compound Set 4 15 | 15
Standing Calf Raise | Seated Calf Raise

WEEK 5
Leg Day #1 Sets Reps
High Bar Squat 5 12
Lying Hamstring Curl 3 15
Stiff Leg DL 3 15
Leg Extension (*4 Count Tempo) 4 15
Standing Calf Raises (4 Count Tempo) 4 10
Seated Calf Raises (4 Count Tempo) 4 10

Leg Day #2 Sets Reps


High Bar Squat 5 5
Lying Hamstring Curl (4 Count Tempo) 4 12
Leg Extension 4 25
Compound Set 4 15 | 15
Standing Calf Raise | Seated Calf Raise
Squat (Body Weight) (4 count tempo) 3 AMRAP

WEEK 6
Leg Day #1 Sets Reps
High Bar Squat 10 10
Lying Hamstring Curl 4 10
Leg Extension 3 25
Compound Set 4 8
Standing Calf Raise | Seated Calf Raise (4
Count Tempo)
Jump Squats 1 AMRAP

Leg Day #2 Sets Reps


Lying Hamstring Curl 4 12
High Bar Squat (Last Set AMRAP) 4 15
Leg Extension 4 25
Compound Set 3 15
Standing Calf Raise | Seated Calf Raise (4
Count Tempo)

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