Sorry this has taken so long (for those of you that give a fuck).. If you missed Chest1 and Back and Biceps 2 I'll provide links to those. This is for the Corona times people..Time to utilize our body's and rely on our body weight to make us grow..

Link to chest workout
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...
Link to back and biceps
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...

What you can do is go to a park for a place to do dips and pullups if you don't have a place to do them at home or buy a calisthenics station..they are not very expensive if you shop around online..but today we do not need that for we are working our LEGS...So, as much as some of you hate working legs not having a gym is no excuse..In fact high repetitions are excellent for leg growth... Here's the plan... I call this leg workout "THE FATAL FIVE HUNDRED"

EXERCISE ONE: PLYO SQUATS (EXPLOSIVE SQUATS) (JUMP SQUATS)

There's a lot of different names for this but what's important is that you just do them and stop worrying what the fuck they are called. Ok.. stand with your feet about shoulder width apart. What you're going to do is go down into a squat position..but even lower than where you would probably stop if you had a bunch of weight on your back. Drop down trying to touch your nutt sack on the floor (for those of us with testicular atrophy that's a LONG ways to go).. ExxxxxPLODE! back up.. be sure you feel the muscles working.. It doesn't matter how high you jump what matters is the explosion and effort it takes to blast off the ground. You will see what I mean the more of these you do. When you get good at the exercise you will really be able to feel the muscle groups in your legs working. This is a performance enhancer as well as a power move to help build those fast twitch muscles and this exercise I feel is a good primer for the leg pump that is to come with the high rep stuff that is on the way. When you explode off the ground as you land .. do not land stiff legged and then have to drop back down again.. Explode off the ground and as you land you will be landing into a squat again..Every single time you blast off the ground use all the strength you can in your legs.

5 sets of 10 reps for a total of 50 reps.
Rest 60 seconds between each set.
Rest 120 seconds before you begin next exercise.

EXERCISE TWO: Sumo,Regular,close stance super sets.

This one is set up to hit your entire legs ..Not calves..YET.. but we are getting there.. So here is what to do.. Start out in a sumo stance. Do 10 reps sumo squats..without rest do 10 reps regular squats..without rest do 10 reps with a close stance..If you do these correctly you will feel it in your quads mostly. So your going at a moderate even flow pace. Smooth movement..mind muscle connection..When you're doing body weight exercises the mind muscle connection is as important if not more important than the exercise itself..So in one superset your'e doing 30 total reps. After one superset rest for 60 seconds and go into the next set.

5 sets of 30 reps for a total of 150 reps.
rest 60 seconds between each set.
rest 120 seconds before next exercise.

EXERCISE THREE: Lunges (Primary Muscles Hamstrings and Glutes)

You want a fairly large area to do these.Plenty of lunge room. If you don't know how to do lunges then you probably aren't on the right forum anyways..No steroids for you YET.. But i'll run you through it in case you're memory is foggy.. Feet shoulder width. I put my hands interlocked in my fingers behind my head..That's optional..You can stick your thumbs up your butthole if you want...but then that's kind of self spotting and sort of cheating..But take a giant step forward keep your back straight ALMOST tilted back with a slight arch to shift your weight onto your glutes and hamstrings. Step forward then whilst standing back up already be going into the other motion with the other leg..A good smooth motion.. Squeeze your glutes as you come up. Pretend like you're in prison and someone is trying to play hide the hotdog between your butt cheeks and you don't want to play. I joke but in squeezing the muscles it assures you and reminds you of what you're focusing on. you want a good flow.. 20 lunges one way...20 lunges back. That's one set. A total of 40 reps per set.

3 sets of 40 reps for a total of 120 reps.
rest 60 seconds between each set
rest 120 seconds before next exercise.

EXERCISE FOUR: Bulgarian Split Squats (Primary muscles Quads)

this move challenges you to achieve a deeper squat and that extended range of motion can definitely translate into significant strength and mobility gains.

Soooooo.... Place your back foot on a box or bench or a park bench.. whatever you can find... a chair works great.. and then lower your hips toward the floor by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front leg. Don’t let your torso lean too far forward. Doing this .. driving up with that front leg you should be able to really feel it in your quads.

3 sets of 10 reps per leg. After you do one set with one leg rest 30 seconds before you do the other leg. Then continue to repeat that to keep the rythm flowing.. I misspelled rythmn but I don't care. I'm using my computer because my phone is broke so I don't have auto correct.. go fuck yourself.

4 sets of 10 per leg for a total of 80 reps
rest 30 seconds between each leg
rest 120 seconds before next exercise.

EXERCISE FIVE: SQUATS TO FAILURE (until you reach 100 reps)

If you can do 100 straight squats after all that than you are more of a beast than I will ever be.. Every week you're going to do this set to failure.. write down what you make it to.. and try to beat it every week.. even if it's by one rep.. just compete with your own record every week.. I say until you reach 100 because that's the magic number to bring you to the fatal five hundred.. and doing squats to failure as a finisher is going to really polish this leg workout off.. So let's say you make it to 40..and that's IT.. you reached failure. Remember..this is still one set so rest periods are not ALLOWED... that means you hit 40...bro.. you got 60 more to go.. get them in any way you can.. in reality you're going to have to allow some rest if you have reached a failure point obviously.. but we want to minimize it.. so no more than 10 seconds.. then GO... need 10 more seconds.. rest.. then GO.. until 100 my friend.. and that is the fatal 500
so here i'm going to try and make all this make sense to you.. It's called the fatal five hundred because you're doing five hundred total reps. This is also the same case for the chest routine I posted..
Exercise one you did 50 reps exercise two you did 150 reps exercise 3 you did 120 reps exercise 4 you did 80 reps.. so that brings you up to 400.. then on the last exercise you're doing 100 more reps for a total of five hundred reps..

This is a time consuming workout and a BEAST of a leg workout I assure you.. If you want to include calves on this day you are welcome to it.. there isn't really a written out plan I have for bodyweight calves.. what I go for is reps and form on calves.. Find somewhere you can stand with the ball of your foot elevated and do sets of 25 reps.. standing calve raises.. do another fatal five hundred and tell me your calves aren't ready to explode afterwards.. I do calves on a different day if time will not allow on leg day.. but DO THEM.. and I assure you.. If you aren't working your legs your cheating your whole body on growth... When your legs grow your whole body grows.. and that's a scientific FACT.. proven by... science... guys.. that are... smart.. on ... umm .... science... and other .... stuff... or whatever... piss off..

Link to chest workout
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...

Link to back and biceps
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bo...