Phil Heath's Strategy for Building Big Legs

Variety, variety, variety - that's what it takes.

QUESTION

What is your strategy for building big legs?

ANSWER

When I’m working legs, there’s pretty much no leg exercise I am not doing. I like to train quads and hamstrings in the same workout. I try to hit one part as hard as I hit the other, because the hams matter, too—especially in the side poses. And when I’m prioritizing legs, I will double down on them, training them twice a week, with each session lasting at least two hours.

If I can hardly walk when I’m done, I’ll do calves the following morning. I start with leg extensions as a pre-exhaust. Then hack squats, stiff-leg deadlifts, seated leg curls, lunges and sumo squats, machines, and free weights, FST-7s—all of it to attack legs from every direction.

 HEATH’S MONSTER WHEELS ROUTINE 

Leg Extension: 4 sets, 8–10 reps

Smith Machine Squat: 4 sets, 8–10 reps

Walking Lunge: 4 sets, 8–10 reps

Hack Squat: 7* sets, 20 reps

Lying Leg Curl: 4 sets, 8–10 reps

Stiff-leg Deadlift: 4 sets, 8–10 reps

Seated Leg Curl: 7* sets, 10–12 reps

*FST-7s (seven sets performed with 30 seconds’ rest between sets)

 

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