BUILD-Style Beginner Leg Workout – SWEAT
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Beginner BUILD Leg Workout

Sweat - sweat.com
Beginner BUILD Leg Workout
Beginner BUILD Leg Workout

For those women who have been following me on Instagram or have seen my program on the Sweat app, you might be wondering what powerbuilding actually is.

Utilising a combination of bodybuilding and powerlifting training techniques, my BUILD program is designed to introduce women to heavy lifting and improve their lifting performance at the gym.

It involves lifting heavy weights with low reps, and lighter weights with higher reps, to increase strength and muscle mass over time. 

If you are brand new to lifting heavy weights, this beginner leg workout can be a great place to start as it is suitable for women of any fitness level!

You’ll just need access to a few pieces of equipment and machines at the gym to complete this workout — it doesn’t matter if you’ve never set foot in a gym in your life, you can start here! 

Turn up my BUILD workout playlist and strengthen your leg muscles with this beginner workout. 

BUILD Beginner Leg Workout

You can start building a fitness foundation using lifting techniques like these to increase your strength and focus on your form. You might have to start with using only the weight of the bar or machine, or use a kettlebell or dumbbell instead — and that’s okay!

In fact, it’s safer to start with a lighter weight rather than the maximum that you think you can lift — progressing your training this way will also help to build your confidence. 

Once you are confident with your technique, you can start to increase your weight. A useful guide when adding more weight is to increase it just enough so that you can still complete all given reps, without compromising your technique.

For this beginner leg workout, I’d recommend selecting a weight that is relatively easy to lift for 10 reps so you can get a feel for my BUILD program.

Primary Movement RPE 8.0

1. Goblet Diagonal Walking Lunge

16/16/16/16 REPS


Secondary Movement RPE 8.0

1. Hip Thrust

10/10/10/10 REPS


Superset 1 RPE 9.0

1. Leg Extension

12 REPS


2. Front Squat

12 REPS


Superset 2 RPE 9.0

1. Negative Hamstring Curl

15 REPS


2. Romanian Deadlift

15 REPS


Conditioning 2 Exercises / 6 minutes

1. Glute Bridge

10 REPS


2. Squat Pulse

20 REPS


My BUILD leg workouts can make you stronger!

For me, lifting heavy empowers every aspect of my life, and I want to share this with you! When you begin the journey towards heavy lifting, you’ll need to be patient and pay close attention to your form to get the most out of each exercise and reduce any risk of injury.

Ensuring that you eat balanced and nutritious meals can also help your body to build strength and fuel you through your training.  

Remember, gaining strength takes time and effort, so enjoy the process and appreciate the small gains! 

If you loved this beginner leg workout, then try this glute-focused BUILD workout next — and for workout tips and ideas, make sure to follow me on Instagram! 

I’d love to hear what you thought of this workout and what you’d like to know about BUILD and powerbuilding! Leave me a comment below.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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