8-Week Wheels Workout

If you want to have a truly aesthetic physique, you're going to need a good looking set of wheels. This 8-week program will help you accomplish that.

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Beginner
Program Duration:	8 weeks
Days Per Week:	2
Time Per Workout:	45-60 minutes
Equipment Required:	Barbell, Dumbbells, Cables, Machines
Target Gender:	Male & Female

Workout Description

There's a reason that there are so many memes and jokes online about skipping leg day. Training your legs is hard, but the rewards are worth it. Strong legs can support more muscle, burn more calories, and complete the look of a well-balanced physique.

By focusing on exercises that truly develop the legs, this program aims to help you achieve a balanced, strong lower body. You'll alternate between quad and hamstring focused workouts to ensure even development and prevent muscle imbalances.

Quick Note on Warming Up

Never underestimate the importance of a good warm-up. It prepares your muscles and joints for the workout ahead, increases blood flow, and reduces the risk of injury. Spend at least 10 minutes warming up before starting your leg routine.

Leg Day 1: Hamstring Emphasis

Exercise	Sets	Reps
Single-Leg Curl	4	12-15
Stiff-Legged Deadlift	4	8-10
Band Good Morning	3	12-15
Seated Abductor	3	15-20

1. Single-Leg Curl

Focus on squeezing the hamstrings at the top of the movement. This exercise helps to isolate the hamstrings and build strength evenly on both sides.

2. Stiff-Legged Deadlift

This exercise targets the hamstrings and lower back. Keep your back straight and bend at the hips to lower the weight.

3. Band Good Morning

This is a great warm-up exercise that targets the hamstrings and lower back. Use a resistance band to add tension throughout the movement.

4. Seated Abductor

This exercise targets the outer thighs and helps to build stability in the hip area. Focus on controlling the movement and squeezing at the top.

Leg Day 2: Quadriceps Emphasis

Exercise	Sets	Reps
Single-Leg Extension	4	12-15
Front Squat	3	8-10
Hack Squat	4	10-12
Lying Leg Curl	3	15

1. Single-Leg Extension

Focus on squeezing the quadriceps at the top of the movement. This exercise helps to isolate each leg and build strength evenly.

2. Front Squat

This variation of the squat places more emphasis on the quadriceps. Keep your back straight and lower your body until your thighs are parallel to the floor.

3. Hack Squat

This machine exercise targets the quadriceps. Keep your back against the pad and push through your heels.

4. Lying Leg Curl

This exercise targets the hamstrings. Focus on controlling the movement and squeezing at the top.

Last Point

While leg training can be challenging, it's also extremely rewarding. Stick with this program, focus on proper form, and ensure you are eating enough to fuel your workouts and support muscle growth.