Workout Details

  • Duration: 35 Minutes
  • Calorie Burn: 278-516
  • Difficulty: 4/5
  • Equipment: Barbell, Dumbbell
  • Training Type: Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body

Mass Workout for Legs - At Home Lower Body Barbell Workout

When it comes to lifting, too many people focus on one area of their body and then completely neglect other muscle groups. Friends don't let friends skip leg day. We've created a monster of a mass building leg workout that you can easily do at home in your own living room - we've used barbells, but you can easily replace that with dumbbells or kettlebells (or any other kind of weight, just use caution if you're going to improvise).

Remember, your first priority needs to be form. It's not worth it to lift heavier and end up injured, plus, the exercises are actually more effective when you focus on form over amount of weight lifted. For example, think of how much you can lift when you're cheating with a simple dumbbell curl - compare that with the challenge of doing slow, controlled curls without any momentum or swinging. Don't move up in weight before you can control it - this is especially true of heavy lifting, and lifting at home where you might not have access to either equipment like a squat rack, or a spotter.

This lower body strength and mass workout is great for both men and women - women, even if you don't want "bulky" legs, remember that because of hormone levels, it's very difficult to gain size through strength training. Instead, you're going to end up with defined, lean muscle mass that helps keep body fat at healthy levels, and a great looking set of legs.

If you're really looking to build mass in that lower body, do fewer reps than we show - anywhere from 5-8. Also, take longer breaks in between sets - anywhere from 1-4 minutes.

Workout Structure
4 Groups of 2 exercises
Three times through per group
8 Repetitions each
You will need: A barbell; dumbbells or kettlebells can be used as a substitute
Warm up & cool down not included

Lower Body Exercises for Mass
Group One:
Squats - Daniel is using 115 lbs
Deadlifts - Daniel is using 115 lbs

Group Two:
Lunges - Daniel is using 95 lbs for the first set, 75 lbs for the second and third set
Hip Raises - Daniel is using 75 lbs

Group Three:
Side Lunges - Daniel is using 65 lbs
Calf Raises

Group Four:
Single Leg Squats
Squat Jumps

By the time you reach those last two bodyweight exercises, your muscles are going to be spent. Make sure to do one of our cool down and stretch videos once you finish this lower body mass routine.