Tanya Dutt

2-Weeks Legs Workout for Women To Build Strength And Toned Muscles

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 <span>leg day workout</span> 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.

<ul><li>Squat – 3 sets of 8 reps</li><li>Romanian Deadlift – 3 sets of 8 reps</li><li>Hip Thrust – 3 sets of 8 reps</li><li>One Leg Leg Press – 3 sets of 8 reps</li><li>Leg Press Calf Raise – 3 sets of 12 reps</li><li>Seated Calf Raise – 3 sets of 12 reps</li></ul>

<ul><li>Leg Press – 3 sets of 12-15 reps</li><li>Goblet Squat – 3 sets of 12-15 reps</li><li>Dumbbell Stiff Legged Deadlift – 3 sets of 12-15 reps</li><li>Leg Curl – 3 sets of 12-15 reps</li><li>Hyperextension – 3 sets of 12-15 reps</li><li>Bodyweight Glute Bridge – 3 sets of 15 reps</li><li>Standing Calf Raise – 3 sets of 15-20 reps</li></ul>

<h2>Tips for a Success leg-day workout</h2>

<ul><li>Ensure correct form to maximize gains and avoid injury.</li><li>Try to complete all six weekly sessions.</li><li>Eat to fuel your goals, emphasizing protein.</li><li>Give yourself extra rest if needed but try to stick to the plan.</li><li>Document weights, reps, and rest times to stay motivated.</li></ul>

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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.Leg-day Workout PlanAlternate these two leg-focused routines for the two weeks.Week 1Squat – 3 sets of 8 repsRomanian Deadlift – 3 sets of 8 repsHip Thrust – 3 sets of 8 repsOne Leg Leg Press – 3 sets of 8 repsLeg Press Calf Raise – 3 sets of 12 repsSeated Calf Raise – 3 sets of 12 repsWeek 2Leg Press – 3 sets of 12-15 repsGoblet Squat – 3 sets of 12-15 repsDumbbell Stiff Legged Deadlift – 3 sets of 12-15 repsLeg Curl – 3 sets of 12-15 repsHyperextension – 3 sets of 12-15 repsBodyweight Glute Bridge – 3 sets of 15 repsStanding Calf Raise – 3 sets of 15-20 repsTips for a Success leg-day workoutEnsure correct form to maximize gains and avoid injury.Try to complete all six weekly sessions.Eat to fuel your goals, emphasizing protein.Give yourself extra rest if needed but try to stick to the plan.Document weights, reps, and rest times to stay motivated.