Legs training hurts. It’s difficult, it burns, and it leaves you gasping for air—which is why it’s so effective for losing fat. Most guys in search of leanness will work their pecs from every angle, pedal a bike, or go for a run, then tell themselves they’ve done their lower-body training.
And that’s why they don’t see results.
Stop wimping out and stay lean with this four-day, full-body split that turns your legs into a body-fat furnace.
How it works
The legs have the body’s biggest muscles—and big muscles burn a lot of calories, including when they’re recovering from a workout. That means they help you get lean on days when you don’t even train. But you have to challenge them.
Tough exercises like deadlifts, squats, and stepups tax the heart and lungs as much as any type of cardio—so, assuming your nutrition is on-point, you don’t have to do any endurance work to get lean. You don’t have to work your pecs from every angle, either—but don’t worry, there’s upper-body training in the program as well.
Perform each workout (Day I, II, III, and IV) once per week. Exercises marked A, B, and C are done in sequence, and there are two groups of these sequences in each workout. You’ll do one set of A, rest as needed, then one set of B, rest, and then C, rest, and repeat until all sets are complete for the group.