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My legs have always stayed more built, stronger, and kept their size when I get at least two leg sessions in a week.

I focus one being on strength and improving my numbers in the Squat.

Barbell Squat is always the first exercise in this workout.

The second workout, which is 3 days later, is Hypertrophy based. The squat is still there but for very higher reps and never first in the workout.

Here is a couple routines of those two days:

Day 1: Lower Body Power

Squat:  4 warm up sets.  1 set at 90% of max.  reduce weight to 80% and perform 5 sets of 3

Leg Press: 4 sets of 12, 10, 8, 8 (pyramiding up)

Bulgarian Split Squats: (pausing at the bottom with 2 seconds each rep) 4 sets of 8

Stiff Legged Deadlifts: 4 sets of 10 (straight sets here about 2 reps shy of failure)

Glute Ham Raise: 4 sets of 10 (pausing at the top flexing hard)

 

Day 2: Hypertrophy Day

Hack Squats: 3 warm up sets. 4 sets of 15 , 12, 10, 10 (do two drop sets on final set)

Barbell Squats: 4 sets of 12 at 65% of max

Single Leg Leg Press – 4 sets of 15

 with 185 on back – 8 steps total. 3 sets

Lying leg curl – 4 sets of 12 (2 drop sets on final set)

Single leg leg curl – 4 sets of 15 (pausing at contraction)

 

There you go.

I switch the exercises and order constantly but the basics of Power and Size and the rep ranges often stay the same.

If you haven’t gone to twice a week leg training I recommend it, watch you get leaner, appetite increase, and your legs grow!

 

Train on.