💪 5 Mass-Building Leg Workouts

This week, the Ripped Report covers everything from muscle-building workouts to pro tips from top bodybuilders. We’ve even got a history lesson for you at the bottom, so your brain will get a workout, too!

Here’s what you’ll learn today:

  • Leg workouts for every experience level.

  • How to execute a lat spread properly to showcase a monster back.

  • Jeremy Buendia’s full day of eating before his Olympia return in November.

WORKOUT PLANS

Leg Day for All

Image: Jasminko Ibrakovic / Shutterstock

Everyone wants capped deltoids and a chiseled chest, but thick quads and a pair of beefy calves really help your physique turn heads.

Professional bodybuilders know that you can never skip leg day, but what about the rest of us? What if you’re a beginner or are simply someone who never really put together a coherent leg workout plan?

Well, don’t fret, because there’s a program out there specifically tailored for your needs. And, as it happens, we’ve wrangled up some world-class examples for you. So, no matter your experience level or unique goals, we’ve got you covered with these essential leg workout plans.

BODYBUILDING

Spread Your Wings

GIF: Chris Bumstead on YouTube

A proper lat spread pose wins bodybuilding competitions and makes your physique look as broad as a sun setting over the horizon.

That said, building your lats and getting them to spread as wide as possible can be tricky. It’s not quite as natural as, say, flexing your biceps or quads. It takes work, a bit of mind-muscle control, and the right exercise plan to get you there.

We’re breaking down how to perform the vaunted lat spread pose from top to bottom, and providing you with the best exercises to beef up your wings. Even if you don’t compete, building a thick back will help fill out any T-shirt in your wardrobe and make your physique stand out from the crowd.

NUTRITION

Inhaling 5k+ Clean Calories

GIF: Jeremy Buendia on YouTube

After a five-year hiatus, four-time Men’s Physique Olympia champion Jeremy Buendia is returning to competition at the Olympia this November. And to make up some groundwork, the dude is chowing down on over 5,000 calories daily during the off-season to bulk up as much as possible before his comeback.

This may sound like an all-you-can-eat buffet, but it’s not as glamorous as it may appear. In fact, Buendia admits it’s a struggle just to make room for the 400-plus grams of protein his new diet includes.

If you’re wondering how much of a chore it can be to eat this much food, then check out what a single day of eating looks like in the video below.

THE DROPSET

What’s in a Name?

GIF: @texasarchive on Giphy

  • Where did names like “jumping jacks” and “burpees” come from? Find out how toys, hurricanes, and ancient Greece helped inspire seven everyday exercise names.

  • Seven-time 212 Olympia champ Flex Lewis reveals how he trained and dieted during his Mr. Olympia reign days. Read about it here.

  • The hack squat is an excellent alternative to the plain back squat. Here’s why this variation can bring your quads to the next level.