27 Dec Just crush legs on the regular and trust that it'll help everything grow! Leg Transformation Workout. Print. 1. Weighted Sissy Squat. 3 sets, 10 reps. 2. Barbell Squat. Narrow or medium stance for first 2 sets, wide stance for second 2 sets. 4 sets, reps. 3. Hack Squat. Alternative: leg press. 3 sets, 12 reps. There is little doubt that legs day is the toughest and most grueling workout session of the week. That is if you're bold enough to treat the muscles of your lower body as seriously as those above the waist. If you do your training at a commercial gym it's likely that you hit quads with such movements as leg extensions, barbell. 19 Apr "I'm a firm believer that squats are ultimately the best exercise for making gains, as they're a multijoint movement that utilizes all the musculature in the legs as well as the glutes," says Calum. "I've always done them at the start of my workout, and I believe that's the only way you can put in percent effort.".