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Leg Workout At The Gym For Mass And Fat Loss


Lactic Acid Leg Workout For Body Recomposition

On today’s episode of Live Lean TV, I’m sharing a leg workout at the gym for mass and fat loss.

Most people think you can’t burn fat and build muscle at the same time.

Trust me it’s hard, but it can be done.

It’s called body recomposition training using lactic acid workout principles.


Now don’t be afraid or overwhelmed with the terminology since I’m taking you to the gym to show you how to do this lactic acid giant set leg workout.

Simply follow the lactic acid workout instructions below and you’ll quickly learn what I mean when I say, “Lactic Acid”.

Burn Fat While Building Muscle With This Lactic Acid Workout

This leg workout is going to be a killer.

But before hitting the gym, I have my post workout protein shake ready to go, as well as my workout program.

Since it’s leg day, that means I’ll be wearing my Reebok CrossFit Lifter sneakers.

The only thing left to do is put in the work.

Why You Should Train Legs On Monday

Since everybody knows Monday is international chest day, it’s key to complete leg day on Monday.

This means the squat racks should always be open, or so I thought.

More on that below.

Anyways, it’s usually always best to do leg day on Monday.

Everyone Should Train Legs, Even If Your Legs Are Already Big

If you are one of those guys that never trains legs, train your damn legs.

Even if you have already have big legs.

Due to the positive muscle building and fat burning hormonal effects on the body, training legs is going to make a world of difference for your overall physique.

So train your damn legs.

Ring the bell because lactic acid training is now in session.

Let’s get into it.

Leg Workout At The Gym For Mass And Fat Loss

Here’s how this leg workout at the gym for mass and fat loss is structured:

Total Time:

  • 25 minutes if you complete 2 sets of each giant set.
  • 35 minutes if you complete 3 sets of each giant set.
  • 40 minutes if you complete 4 sets of each giant set.

4 sets of each giant set is the most you should do.

Type Of Workout:

Today’s leg workout at the gym for mass and fat loss is using the principles of lactic acid training.

Every exercise is set to be completed in a giant set.

A giant set is performed by completing 4 exercises in a row, with no more than 10 seconds of break in between each exercise.

This type of training will elicit the release of lactic acid and growth hormone.

During a lactic acid workout, the most important aspect is not about how much weight you’re lifting.

What’s more important is selecting a weight that creates a lot of tension and lactic acid in your muscles.

To do this, make sure to select a weight that is challenging, but not too heavy that you can’t finish the indicated number of reps.

The numbers of reps dictates the load, i.e. the weight selection.

Before starting the giant sets, make sure you already have the weights set up for all the exercises.

That way you can stick to the short rest periods.



The goal with lactic acid training is to keep the breaks to a minimum during the giant set.

This will help ensure we’re accumulating lactic acid in our legs.

  • 10 seconds between exercises within the giant set.
  • 3 minutes at the end of the giant set.


Depending on your time commitments, complete 2-4 giant sets.


Since I have split my hamstring and quadricep training on separate days, today is mainly a quadriceps and calves workout.

Here’s how to do each exercise.

Click the links below for a step-by-step exercise demonstration.

Giant Set #1: Quadriceps

A1. Wide Stance Barbell Back Squat With Heels Elevated

Reps: 6

Rest: 10 seconds

Sets: 2-4

Tempo: 3010

Coaching cues: here’s a quick tip if you have tight calves. Put two 25 lbs plates down on the ground, then place your heels on them to elevate them.
When you have tight calves, you typically can’t quite get as deep in your
squats. Elevating your heels on plates can help you get deeper into your squat. Once you complete 6 reps of the wide stance barbell back squat with heels elevated, re-rack the weight and move on to exercise A2.

A2. Barbell Back Squat With Heels Elevated

Reps: 6

Rest: 10 seconds

Sets: 2-4

Tempo: 3010

Coaching cues: you’re going to complete 6 more reps of the barbell back squat with heels elevated, but this time your stance is more narrow, similar to a traditional medium hip width stance. Since you only have, at the most, a 10 second break, quickly move the 25 lbs plates on the floor inwards before placing the barbell on your shoulders. After completing 6 reps, take a 10 second break at the most, then move on to the leg press.

A3. Leg Press

Reps: 12

Rest: 10 seconds

Sets: 2-4

Tempo: 2010

Coaching cues: once again, you want to make sure you’re moving quickly from exercise to exercise to keep the lactic acid burning in the legs. That’s the key to this entire lactic acid workout. Sit down on the leg press machine and complete 12 reps.

A4. Jump Lunges

Reps: 20/leg

Rest: 3 minutes

Sets: 2-4

Tempo: 10X0

Coaching cues: all right, you made it to the fun part. The last exercise of this giant set are jump lunges. After taking, at most, a 10 second rest, complete 40 total reps. That’s 20 reps per leg. Essentially you’ll get up from the leg press machine and start moving into the jump lunges. You will feel it during these 40 reps. Once you hit 40 total reps, you’re done the first giant set. Your legs are going to be burning, but you’re going to love the results.

Rest for 3 minutes, then repeat the A1-A4 giant set 1-3 more times.

If for some strange reason you’re not feeling the lactic acid after completing the first giant set, go heavier for the next set.

Giant Set #2: Calves

Oh you thought you were done?

You are not done yet.

It’s time to hit your calves.

Once you complete 2-4 sets of the quadriceps giant set, move on to the calves giant set.

B1. Narrow Stance Standing Machine Calf Raise

Reps: 6

Rest: 10 seconds

Sets: 2-4

Tempo: 2112

Coaching cues: first exercise is the narrow stance standing machine calf raise for 6 reps. Once again, make sure you pick a load where it is challenging for you to complete the 6 reps. This helps create the lactic acid burn. Once you complete the 6 reps, re-rack the weight, and move into the wide stance standing machine calf raise.

B2. Wide Stance Standing Machine Calf Raise

Reps: 6

Rest: 10 seconds

Sets: 2-4

Tempo: 2112

Coaching cues: for this calf raise variation, take a wider stance and complete another 6 reps. You’re going to feel that burn in your calves, guaranteed. Then taking as little breaks as possible, move on to exercise B3.

B3. Wide Stance Calf Press On The Leg Press Machine

Reps: 12

Rest: 10 seconds

Sets: 2-4

Tempo: 2112

Coaching cues: the third exercise of this calves giant set is the wide stance calf press on the leg press machine for 12 reps. Make sure you’re taking the movement to full extension and contracting hard. At this point, there’s no doubt that you’re going to feel the burn. so fight through the lactic acid pain, and push through every single rep. Once you finish 12 reps, put the weight down and take a closer narrow stance with your feet as you move onto the narrow stance calf press on the leg press machine.

B4. Narrow Stance Calf Press On The Leg Press Machine

Reps: 20

Rest: 10 seconds

Sets: 2-4

Tempo: 1111

Coaching cues: rep it out, one last time, for 20 reps. Yes 20 reps. After a few reps you will be feeling it. So give everything you have left in the tank and press it out. You do not need to use a lot of weight to create this lactic acid tension in your muscles. This will get the burn going, guaranteed.

Rest for 3 minutes, then repeat the B1-B4 giant set 1-3 more times.

As a workout finisher, do this for bonus points.

How Was That Leg Workout At Gym?

So that’s it.

Thanks for joining me on leg day.

That was a lactic acid leg workout for body recomposition.

You’re going to be feeling your legs burn, but that’s awesome for body recomposition.

In other words, burning fat and building muscle.

So please don’t hate me 😂.

By The Way, I Was Wrong

As I was walking to the gym, I mentioned that Monday’s are typically international chest day.

Well, I’ve never had so many people ask to work in with me on leg day, on a Monday.

It’s tough to do that when you’re doing giant sets, but you can’t be one of those meatheads.

You have to let people work in with you.

So just like the saying goes, you can look like a meathead, just don’t act like a meathead in the gym.

Be cool.

It’s now time to go eat.

Find The Best Program For Your Goals

To find the best workout and nutrition program for you, go take our Live Lean Body Quiz.

Answer four simple questions and we’ll get you on the best program, based on your goals.

Every training program includes warm ups, workouts, cool downs, and nutrition plans.

We have it all.

Go take the Live Lean Body Quiz here.


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39 responses to “Leg Workout At The Gym For Mass And Fat Loss

  1. *liked* for Bob Marley shirt….lol.
    Let them work in, unless it’s a group of 3 buddies working out together –
    oh hell no. 9 minute rest anyone?

  2. Hey Brad, Can you do some research on the following workouts and comment?
    Hypertrophy Specific Training
    Super Slow (Eccentric and concentric)
    Body By Science (Super hard work out once per 7 – 10 days)

    I find that my best work outs are at the beginning of a new 8 week cycle. I
    switch up the type of exercises and training style and even though I go
    back to lower weight higher reps, I am super sore that week but then my
    body adapts and I don’t get the same effect. I really like the lactic acid
    workout you outline here and think it is very similar to some of the above.

    Any thoughts and comments are appreciated!

    1. I did supersets – not your exact workout but here’s what I did and I really felt it more the next day than usual. AWESOME post Brad, legs supersets kicked my butt!!

      hamstring curls
      quad lifts
      seated leg press
      seated calf press

      hip adductor
      hip abductor

      dumbbell forward lunge

      Then finished up with some step up convicts, couple balance moves off the plyo box, some single leg squats holding dumbbells…and was pouring sweat and beat after an hour of all that.

  3. Hey Brad, is this more for fat burning or would it also help with
    hypertrophy? Thanks in advance!

  4. Do I still need to be in a caloric deficit to achieve both of these goals?
    I thought that in order to lose fat you should be in a calorie deficit or
    if you want to build muscle you should be in a caloric surplus. By the way,
    I’ve voting for you since day 1, hope you win, good luck!

  5. Good luck!! I’ve voted and will keep voting. You always have great material
    and awesome advice and workouts. You truly deserve it!! =D

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