2 week legs workout for women
Working out has never been easier with all the new gears, technology and equipment but when it comes to leg day workout most people only think of 'Squats'. Legs workout is more than just lunges or squats and this two-week legs workout plan is designed specifically for women seeking to build lean muscle and shed unwanted fat. This program is ideal for those ready to commit to regular, focused training sessions to see real change.
The workout incorporates- compound exercises like squats and deadlifts for strength, increasing calorie burn. Isolation exercises that focus on specific leg muscles, giving you a well-rounded workout and better muscle tone.
For compound lifts, rest up to three minutes between sets; for lighter isolation exercises, keep rest brief (30-45 seconds) to maintain intensity.
Whether your goal is muscle gain or fat loss, this plan is flexible:
- For muscle gain, progressively increase weights over the two weeks and maintain a slight calorie surplus to support muscle growth.
- For fat loss, decrease rest durations and work in a calorie deficit to burn fat while toning muscle.
Alternate these two leg-focused routines for the two weeks.
Week 1
Week 2