5 Key Exercises To Build Classic Legs Like Arnold Schwarzenegger
Hey there, fitness enthusiasts! Welcome back to Hercules Bodybuilding! Today, we’ve got something special in store for you. We’re about to dive deep into the legendary leg workout routine of none other than the ‘Austrian Oak’ himself, Arnold Schwarzenegger!
When it comes to building an iconic physique, Arnold’s legs were always a standout feature. He’s known for his massive defined quads, hamstrings, and calves that have left an indelible mark on the world of bodybuilding and fitness.
Just look at those legs! They’re not just strong; they’re a work of art. And today, we’re going to break down the exact leg workout routine that helped Arnold achieve those incredible results.
First, let’s warm up those muscles because we’re in for an intense leg day just like Arnold used to do!
Exercise Number 1: Donkey Calf Raise
One of the most classic and effective calf exercises in the book — the Donkey Calf Raise. A fantastic exercise to build those powerful calf muscles and add definition to your lower legs. This exercise is not only a favorite of bodybuilders like Arnold Schwarzenegger but also a proven method to sculpt those impressive lower leg muscles.
Stand with the balls of your feet on the edge of a raised platform, such as a step or calf raise machine. Raise your heels as high as possible by contracting your calf muscles, then lower your heels back down below the platform. Gradually increase the weight or resistance as your calf muscles get stronger.
Perform 4 sets of 15–20 reps.
Exercise Number 2: Squats
Squats formed the foundation of Arnold’s leg day. This compound exercise targets the quadriceps, hamstrings, glutes, and even the lower back. Arnold’s squats were the epitome of leg day intensity. His deep squats and focus on maintaining an upright posture were key to his legendary leg development. His thighs were like tree trunks!
Start with feet shoulder-width apart, lower your body by bending your knees and hips, and aim to bring your thighs parallel to the ground. Keep your chest up, back straight, and core engaged throughout the movement. Start with a weight that challenges you while maintaining proper form and gradually increase the weight as you progress.
Perform 5 sets of 8–12 reps.
Exercise Number 3: Leg Press
This exercise allows for heavy loads and primarily targets the quadriceps. Arnold incorporated leg presses to further challenge his leg muscles and stimulate hypertrophy.
Sit on the leg press machine with your feet on the platform. Push the weight away by extending your legs until they are almost fully straight but not locked. Lower the weight back down, allowing your knees to bend. Adjust the machine to your comfort and gradually increase the weight over time.
Perform 5 sets of 8–12 reps.
Exercise Number 4: Leg Extensions
Leg extensions are isolation exercises that specifically target the quadriceps. Arnold used this exercise to fully exhaust his quads and achieve complete muscle development.
Perform a leg extension by sitting on the machine, extending legs, squeezing quads at the top, and maintaining controlled form for sets and reps.
Perform 5 sets of 8–12 reps.
Exercise Number 5: Romanian Deadlifts
This exercise focuses on the hamstrings and glutes. Arnold incorporated Romanian deadlifts to develop strength and size in the posterior chain.
Romanian Deadlifts, or RDLs, are a strength exercise where you stand with weights in front, hinge at the hips while keeping your back straight, lower the weights along your legs, return by pushing your hips forward, and perform sets and reps to strengthen your hamstrings and lower back.
Perform 4 sets of 8–12 reps.
And there you have it, “The Arnold’s Legs Workout Routine” that promises to help you build massive define legs muscle you’ve always wanted.
Remember, it’s not just about the exercises but also about maintaining proper form and progressively challenging yourself. So, give this routine a shot, stay consistent, and watch those legs muscles transform!
