Bigger legs

  • Objective

  • Achieve notable development of muscle mass in the legs and buttocks.
  • Level

  • Intermediate
  • Duration

  • 27 Weeks
  • Frequence

  • 4 Days
Bigger legs


This plan is designed for people who already have a certain level in calisthenics and want to progressively increase the muscle mass of their legs with bodyweight exercises and without equipment. In addition to increasing the mass of your legs, you will learn the wide variety of exercises that can be performed with body weight.

Must know

  • To achieve the best results it is designed in a way that you do it at least 2 times a week, to complement the rest of your training routines.
  • Duration of between 45 and 75 minutes per routine.
  • Use breaks between 1' to 2'30” depending on how difficult it is routine works for you.

Required Material

  • Bodyweight
  • Box


Being capable of doing:

  • 15 squat

Phase 12 Weeks

General conditioning

Phase 22 Weeks

General strengthening and injury prevention

Phase 32 Weeks

Unilateral work and rep increases

Phase 42 Weeks

Pistol squat initiation

Phase 52 Weeks


Phase 62 Weeks


Phase 72 Weeks

Pistol squat mastery

Phase 82 Weeks

Progressions beyond the pistol squat

Phase 92 Weeks

Advanced strengthening

Phase 103 Weeks

Airborne squat

Phase 113 Weeks

Advanced leg loading

Phase 123 Weeks

Iron legs

Other programs