This ‘Powerbuilding’ Leg Day Builds Muscle Fast

Jennifer E. Engen

If there was a Venn diagram between building strength and size, powerbuilding would be right in the sweet spot. A strategic combination of heavy powerlifting moves and bodybuilding supersets, this style of training ensures you don’t need to compromise and choose between big weights or a big pump.

We’ve shared our powerbuilding chest, shoulders and triceps workout here, as well as a session for your back and biceps here. But this workout goes all-in on your quads and hamstrings, building full-body strength and a set of pins that will have you shopping for new jeans. Get your short-shorts on: it’s leg day.

PART ONE

Warm-up thoroughly and set a timer for 15 minutes. While the clock’s ticking, progressively add weight, one set at a time, building to the heaviest set of three to five reps you can safely muster for the day. Note the weights you use. Try and go heavier, or add reps the following week.

Back Squat: Work to a heavy 3-5 reps in 15 minutes

Take a barbell out of a rack, across the top of your back (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Take your time and stretch between sets, adding weight gradually.

PART TWO

With squats dispatched, make your way through five rounds (each) of the following two supersets. Perform movements 2A and 2B back to back, with no rest between movements and resting for 60-120 seconds between supersets. Then, move into five rounds of 3A and 3B, following the same instructions.

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2A. Dumbbell Front Squat x 8-12

Clean a pair of dumbbells onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. Keeping your core tight throughout is crucial.

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2B. Romanian Deadlift x 6-12

Lift a barbell to hip height, feet at shoulder width and glutes tensed (A). With a slight bend in the knees, push your hips back and slowly lower the bar towards the ground (B), pinching your shoulders back and maintaining a flat back. When you feel a stretch in your hamstrings, pause and lift to the starting position.

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3A. Reverse Lunge x 6-10 (per leg)

Hold a pair of dumbbells with straight arms by your sides (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 12-20 total reps.

3B. Goblet Cyclist Squats x 15-20

Raise your heels up on a weight plate or block, keeping your feet within 6 inches of each other, heels close together. Hold your dumbbell close to your chest. Squat down until your thighs pass parallel to the ground, (A) stand up explosively, stopping just short of locking your legs out to keep the tension on the quads (B). Repeat.

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https://www.menshealth.com/uk/workouts/a39408393/powerbuilding-leg-day-build-muscle/

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