2 min readYOU’VE BEEN HITTING leg day for years. But if you’re following the traditional formula, you’re limiting your gains in your lower body and everywhere else.
That's because typical leg workouts often exhaust your nervous system and batter your lower back long before they create the lower-body stimulus needed to ignite visible muscle growth. Despite that, they still leave you so fried that you can't crush your workout the next day.
Now there’s a better way: The New Rules of Leg Day. Thanks to new, back-saving exercises and updated leg training science, this total-body plan delivers efficient and explosive lower body growth and bigger upper body gains—all without burning you out.
About The Program
New Rules of Leg Day solves the biggest problem with typical leg training: It’s fatiguing both physically and mentally. Standard lower body workouts crush you so hard you have to wait a week to train legs again. That means less opportunity to master your exercises and less opportunity to pile up volume—and that all leads to slower muscle and strength improvements.
On our program, you’ll train legs every workout without destroying them by using two dedicated leg days and two upper body/leg days per week. And with science-backed new exercises, you'll pile up sustainable volume for fast gains.
How It Works
You'll use three key strategies (each tested by Men’s Health's editors and backed by top trainers) to transform your leg day and pack on muscle all over in four workouts a week.
Unilateral Lifts. Bigger Gains.
Build more muscle with less weight on the bar. How? Unilateral moves. Swap 300-pound squats for 150-pound split squats, for example, and you'll build leg muscle while honing balance and core muscle, too.
Energy-Saving Exercises.
Too many multi-joint leg moves like squats and leg presses zap your energy and fry your central nervous system. You'll bypass those for moves that let you direct all-out effort to the muscles you're training.
Glute Gains Every Day.
Yes, you can train legs daily—as long as you choose the right move. You'll end every session (even upper body days) with a move designed for glute and quad pump.
What’s In The Program
Everything you need to build bigger, stronger quads, glutes, calves, and hamstrings plus muscle everywhere else.
Build strong legs that also make packing on total-body muscle easier with this 4-days-a-week plan.
Hear how bodybuilder Sadik Hadzovic structures his leg day and learn his secrets for optimal recovery.
Ditch these training habits and exercises to grow your quads and glutes faster.
Eat to fast-track muscle growth and supercharge your workouts with these nutrition guidelines.
Your Leg Day Experts
Dr. Pat Davidson, Ph.D
Davidson, Ph.D., is a bodybuilder and former college professor who constantly dives into the latest muscle research. He relies on a science-based approach to fitness and training, leveraging the latest research to build cutting-edge workout programs.
Dezi Abeyta, R.D
Abeyta is an Arizona-based dietician who works with pro athletes and average guys. He helps you dial in muscle-building nutrition – while still enjoying every single meal you eat
Sadik Hadzovic
Hadzovic is a pro bodybuilder. In 2015, he won the Arnold Classic Men’s Physique division. He’s evolved his physique since then, growing his legs with a blend of high-volume training techniques.
Ebenezer Samuel, C.S.C.S
Samuel is MH’s fitness director, and a trainer who’s worked with several pro athletes and also trained police officers and firemen. He specializes in building functional leg strength and athleticism.
FAQs
What Else Is Included
TO ACCESS THE entire New Rules of Leg Day program, you’ll need a Men’s Health MVP Premium membership, which includes every tool you need to make this year your fittest yet.
- TRAINING PLANS: Target key muscles with our library of training plans, including workouts like Max Muscle At 50 and Shred Your Dad Bod.
- 450+ STREAMING WORKOUTS: Access hundreds of streaming video workouts on our fitness app.
- 70+ NEW ARTICLES WEEKLY: Unlock all stories, as well as cutting-edge reviews and in-depth breakdowns of new workout principles at menshealth.com.
- PRINT MAGAZINE: Get every print issue delivered straight to your mailbox.
- MUSCLE NEWSLETTER: Receive a weekly members-only newsletter with deep insights from MH's fitness experts.
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