Cassie Mason's Badass Leg Workout


Instagram sensation “Badass Cass” doesn’t hold back when it’s time to train legs. Try this sneaky-tough lower-body burner to earn your wheels through hard work and high reps!
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Cassie “Badass Cass” Mason treats her legs the way other lifters treat their upper bodies.

“Your arms are usually getting three days a week, so why wouldn’t you put as much time into your legs?” she asks.

To kick her butt (and quads and hams) into shape, and to keep her 1.4 million Instagram followers happy, Mason often performs a weekly full quad-focused day and a full hamstring-focused day—both of them heavy—followed by a full glute-focused finishing day of lighter, accessory work.

Not quite ready for three hard-and-heavy lower-body blasts? Start by at least having a couple of high-quality all-around leg workouts each week. This routine workout from Mason hits every lower-body muscle group—hard. It can be performed as one component of your two or three-pronged leg attack, or you could do it twice a week and call it good.

For this workout, Mason does 5 sets of six exercises for 8-12 reps per set, going near failure on the last set of every exercise. Within those 5 sets, she increases the weight 2-3 times—though it’s fine for you to keep the weight consistent the first time you perform it. Her rest periods are always kept to a minimum (30 seconds to a minute) to keep her heart rate up. When she goes heavier, she rests longer, but not by much. Push yourself!

| Cassie Mason’s Badass Leg Workout |
1. Smith Machine Squat – 5 sets, 8-12 reps
2. Leg Press – 5 sets, 8-12 reps
3. Side Lunge – 5 sets, 8-12 reps
4. Barbell Walking Lunge – 5 sets, 8-12 reps
5. Barbell Step Ups – 5 sets, 8-12 reps
6. Leg Extensions – 5 sets, 8-12 reps

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