Workout Routines

The New Bodybuilding Workout: Chisel your legs and abs on day 2

Ready to bulk up those chicken legs and chisel your midsection into enviable abdominals? This workout will do the trick.

Bicycle Crunch
franckreporter / Getty
franckreporter / Getty
Duration 30
Exercises 7
Equipment Yes

Just because you have no intention of posing on the Mr. Olympia stage doesn't mean you shouldn't try to get a bodybuilder's physique.

Anyone can benefit from a ripped midsection, but jacked arms and a lean waistline is something from which anyone can benefit. And, thankfully, you don't have to spend years trying to build a massive body—just a few months of focused effort and energy will do the trick. The key to the New Bodybuilding Workout Program is dedication. Four workouts a week isn't exactly easy, but if you stick with it you'll be sure to get results.

This workout, the second of four in the program, focuses on legs and core. You'll open up with the squat, Romanian deadlift, and walking lunge—three absolute classics of leg development. From there, you'll move into more specific exercises that isolate specific leg muscles (like your calves), and then into a mini-circuit of abs moves for that midsection definition you crave.


Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more total body workouts:

Check out the ultimate total-body workout routine to build maximum muscle, the best 20-minute total-body workout, and the best full-body fat-loss workout.

Today's Workout The New Bodybuilding Workout: Day 2

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
5 sets
5-6 reps
30 sec. rest

Exercise 2.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
5 sets
5-6 reps
30 sec. rest

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
8-12 (each leg) reps
30 sec. rest

Exercise 4.

Seated Calf Raise You'll need: Dumbbells How to
Seated Calf Raise thumbnail
3 sets
15-20 reps
45 sec. rest

Exercise 5A.

Hanging Knee Raise You'll need: Pullup Bar How to
exercise image placeholder
2 sets
10-15 reps
0 sec. rest

Exercise 5B.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
2 sets
12-15 reps
0 sec. rest

Exercise 5C.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
2 sets
12-15 (each side) reps
1 min. rest