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. 

 **Requirements** 

 To start this program you need to be able to perform at least 15 squats without problems.

Bigger legs

With this phase we do a general preparation of all the leg muscles, with very affordable repetitions and difficulty. If you are not used to doing pistol squats, it will come in handy so that you can do this exercise later without any problem.

General conditioning

In this phase we add isometrics and new movement patterns that will help us make sure our muscles and joints are well prepared for what's to come in the next levels.

General strengthening and injury prevention

In this phase we work unilaterally and in balance to create a solid base on each leg, avoiding imbalances and ensuring that the work of the following phases will be equal on each side. We also start working with a volume of repetitions major, which will provide the right stimulus and intensity for our lower body to grow.

Unilateral work and rep increases

In this phase we start working with the pistol squat, the preparation of the previous phases should have given you the ability to do them without problem, but we will still start with a low volume of work. In the rest of the exercises it does intensify enough work to stimulate hypertrophy of the lower body.

Pistol squat initiation

In this phase we increase the assisted pistol squat repetitions and continue to adapt to a higher intensity in our training to stimulate the growth of our legs.

Boost

We continue to make progress with the pistol squat while gaining strength in explosiveness and isometric exercises.

Endurance

At this stage we are already testing unassisted free pistol squats. If you have balance issues try doing them with your heel elevated, downhill, or with some weight in your hands.

Pistol squat mastery

In this phase we move beyond the pistol squats and start trying more difficult variations, while we continue to progress in the free and assisted ones. Remember to do a good warm-up before starting each routine. In the first phase of this program you have a specific warm-up routine for legs.

Progressions beyond the pistol squat

In this phase we focus on increasing the number of repetitions of the most demanding exercises we have done so far, so you may find them very demanding. This phase will be especially productive in increasing the muscle mass of your lower body.

Advanced strengthening

In this base we introduce the airborne squat as another advanced and powerful exercise that requires good technique to execute. Focus on doing it correctly with a full range of motion.

Airborne squat

We face the final stretch of the program with advanced exercises at a series and repetition level that will maximize our leg muscles. We will also have an advanced level of control, explosiveness and resistance.

Advanced leg loading

We finish the plan with some very complete routines at a level of exercises, series and repetitions only suitable for people with very well worked legs. With this routine you will ensure that you meet the objective of the plan of having muscle volume, high-level strength and endurance in your lower body.

Calisteniapp

Bigger legs

Acerca de este Programa

Calisteniapp

¡Siguenos!

Partner oficial

App

Soporte