Best Bodybuilding Leg Workouts

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Sam Sulek’s first arm workout since earning his IFBB Pro card 

• The best bodybuilding leg workouts for your lifting level 

• Should you train while fasting?

BODYBUILDING 

A Pro’s Arm Workout

Fitness influencer turned bodybuilder Sam Sulek is riding high after earning his IFBB Pro card with an impressive victory in the Classic Physique division at the 2025 Arnold Amateur. But instead of taking a break to celebrate his achievement, Sulek is already back in the gym, tackling his first arm workout as a professional bodybuilder. 

As he eases into recovery following the intense demands of contest prep, Sulek is focusing on lighter weights and maintaining a rep range of 10 to 15. Each movement is slow and controlled, prioritizing maximum contraction for his biceps and triceps on machine movements. Take a look at his full arm workout and see how he’s setting the stage for the next chapter of his bodybuilding journey.

TRAINING 

Get a Leg Up 

Many dream of sculpted shoulders and a defined chest, but only a dedicated few embrace the challenge of building powerful, well-defined legs. Strong quads enhance overall performance in other exercises and contribute to a balanced, aesthetic physique. Whether it’s your first day tackling leg day or you’re a seasoned competitor, we’ve crafted a lower-body workout tailored to you.

Legs house some of the largest muscle groups in your body, including the glutes, which are the single largest muscles you have. Because of this, beginners shouldn’t train their hamstrings and quads the same way a pro bodybuilder would — unless they’re okay with struggling to climb stairs afterward!

In this guide, you’ll learn the most effective exercises, the right training volume, and how to progress your leg workouts, no matter your experience level — beginner, intermediate, or advanced.

NUTRITION 

Feast or Famine

Fasting has gained popularity as a tool for enhancing health and body composition, but could it be sabotaging your strength gains? Dr. Layne Norton delved into a 2024 study that examined how fasting during Ramadan impacts strength training, shedding light on whether training in a fasted or fed state is more effective for building strength.

The study was carefully controlled, with participants in both groups consuming the same calories, water, and macros while following an identical resistance training program.

When it came to body composition, the results showed no significant differences between the groups. However, there was a clear edge in performance: one group demonstrated notable improvements in their one-rep max for squats and deadlifts, along with higher testosterone levels and lower cortisol levels.

SOUND OFF!

THE DROP SET 

A Stim-Free Buzz

• Want a stim-free pre-workout without all the additives? Naked Energy makes a lot of promises — but does it live up to the hype? Check out our review.

• Stocking up on some pre-workout snacks can help fuel your workouts. Here are the six best light meals packed with vitamins, digestion, protein, and more. 

• Split squats are a unilateral movement that addresses muscular imbalances and improves mobility and leg strength. This is how to add them to your leg training properly. 

• The 2025 Bikini Olympia roster is shaping up as another competitor qualified at this weekend’s San Diego Pro. Check out the results.

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