No matter what your goal is—size, strength, athletic performance, or general health— by ignoring leg training, you’re ignoring the body part that can lead to the greatest improvements.

Take a look at this sample leg workout, notice that it fatigues the quads first with eight sets of leg extensions in a pre-exhaust before moving on to multi-joint movements. To attack all muscles you can’t be shy of demanding exercise, including all manner of free-weight squats and trap-bar deadlifts to leave your thighs blistered and bruised.

Leg Workout
(Increase the weight on each set in pyramid fashion)

Leg Extensions
4 sets of 20 reps, 1 heavy set of 10 reps

Seated Leg Curl
3 sets of 15 reps, 1 heavy set of 10 reps

Barbell Full Squat
5 sets of 10, 5, 1, 4, 5 reps

Front Squat
4 sets of 5, 4, 10, 10 reps

Barbell Hack Squat
4 sets of 10, 8, 6, 4 reps

Trap Bar Deadlift
2 sets of 10 reps

If you’re looking for a new training stimulus or simply want extra motivation when it comes to leg day, try incorporating this regimen into your weekly gym schedule.