Home leg workout without equipment: part 1

You don’t need equipment to build your legs. This workout is the first of a series of 3. Each workout should be rotated accordingly.

These workouts will focus on building strength, explosiveness and size.

I like to do my leg workouts 5 days apart to give enough time for recovery.

Here is the workout:

Exercise 1

5 sets of 40m sprints. Rest 1 min max between sprints. Sprints will skyrocket your androgens and get your muscles all fired up for the rest of the workout. Starting the workout with a great boost in androgens will positively impact the hypertrophy gains you get from the rest of the workout.

Exercise 2

3 sets of 5 reps jumping squats. Weight can be added. Rest 3 min between sets.

Exercise 3

3 sets of 8 reps Bulgarian split squats (BSS). This is the first hypertrophy based exercise. BSS is a great quad dominant exercise, but unlike other one leg exercises, it greatly activates the bicep femoris in the hamstring, making this exercise not only great for hypertrophy, but also to greatly improve your sprints. Don’t go to failure, but do it to about 8-9 RPE (rate of perceived excretion). Rest 2 min between sets.

Exercise 4

4min Jump rope. Tabata style. 20 sec intense jumping (knees up) followed by 10 sec just normal jumping. Jump rope is great for building the calves and also improving fitness and conditioning. It will also greatly help with explosiveness and losing fat.

I hope you like this workout. Give it a shot and let me know how it went. Stay tuned for part 2 and 3.


Do you want to build maximal amounts of muscle and push your genetic limit? Then my Ultimate Strength, Size and Skill Program is exactly what you are looking for.

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Published by Hans Amato

Hi, I'm Hans and I'm a physique, strength and nutrition specialist/coach. My passion is building the best physique naturally (both functional and super strong) and enabling others to achieve their dream physique and health goals as well. Nothing is impossible if you set your mind and heart to it - not even you're "genetic limit" will be able to stop you then.

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