Project Description


Traditionally, these are the muscle groups that have most women saying “Yeah, Baby, Yeah!” (Austin Powers 1997) and most men saying “Hate, Hate Hate…Double Hate…Loath Entirely!” (The Grinch 2000). Regardless of how you feel, this workout is designed to target all the major and minor muscle groups in your Legs and Glutes to enable growth. With these exercises, the idea is to push your legs and booty to the limit by making them work all at once in nearly every exercise.

Don’t be too intimidated by the length of the routine because you are actually targetting two major muscle groups in one visit to the gym. Talk about efficiency! This could take you anywhere between 25-45min to complete it just depends on your level of conditioning and how late you are going to be to work or date or maybe you have to go poop – do yo thang.



3 x 5 (Heavy) ; 4 x 8 (Light)

Weighted, Walking Lunges

3 x 10 (Heavy) ;  4 x 20 (Light)

Calf Raises

3 x 10 (Heavy) ;  4 x 20 (Light)

Box Jumps

3 x 10 (High Box) ;  4 x 20 (Small Box)

Hip Thrusts

3 x 10 (Heavy) ;  4 x 20 (Light)

Leg Press

1 until failure

(Do as many reps as possible with good form then drop the weight down progressively until complete failure)

Don’t Forget…

It is always important to remember that in order for your muscles to grow completely and efficiently, you must practice good form to avoid injury as well as good gym critique when working out. Don’t be that person who hogs the machines or rubs their sweat all over the equipment or stares awkwardly at other people while they are working out. Keep your creepy eyes on your own exquisite self, “Ya Naaaaaaaaaaaasty!” (That’s So Raven 2003).

Additionally, to accommodate the stresses you are putting on your muscles, don’t forget to get plenty of nutritious foods in your system to replenish, rebuild, and recover from your workout. Combine your lifting days with strategic nutrition and recovery time – meaning adequate SLEEP and REST – to allow your body to adapt to the new stressors and strengthen for future workouts. Take it a little at a time. It won’t get easier, but you will get stronger!

All exercises on this site are intended for individuals to participate in at their own level of conditioning. If you are currently experiencing any bone, joint, or musculoskeletal pain, you are advised to consult with a licensed health care professional prior to commencing a weight-training program. The authors, editor, and publisher specifically disclaim all responsibility and liability for any injury arising from the use and application of the information provided within this site.