Day 3:
Leg Day to build Size
Week 1
Single Leg Extension Round 1
-
SET 1: prep set
Weight: not so heavy (example: 15kg). Hold at the top for 2 seconds and go slowly down in the negatives for 2 - 3 seconds!
Reps: 10 per leg -
Rest: 2 m
-
SET 2: prep set
Weight: heavier (example: 20kg). Hold at the top for 2 seconds and go slowly down in the negatives for 2 - 3 seconds!
Reps: 10 per leg -
Rest: 2 m
-
SET 3: working set
Weight: heavier (example: 30kg). Hold at the top for 2 seconds and then slowly lower in the negatives for 2-3 seconds, regardless of the weight.
Reps: 12 per leg -
Rest: 3 m
-
SET 4: working set
Weight: same as in the previous set (example: 30kg). Hold at the top for 2 seconds and then slowly lower in the negatives for 2-3 seconds, regardless of the weight.
Reps: 12 per leg -
Rest: 3 m
High Leg Press Round 2
-
High Leg Press - Set 1
Weight: test the weight, not so heavy (example: 80kg). You have to do 15 reps! Place the feet higher, and make sure that your knees follow the direction of the feet (toes), so do not push the knees inward as you do a rep; instead, push them slightly to the outside!
Reps: 15 -
Rest: 2 m
-
High Leg Press - Set 2
Weight: heavier (example: 100kg). You have to do 15 reps!
Reps: 15 -
Rest: 3 m
-
High Leg Press - Set 3
Weight: same as in the previous set (example: 100kg). You have to do 15 reps!
Reps: 15 -
Rest: 3 m
Single Leg Press - Quads Round 3
-
Single Leg Press - Set 1
Weight: not too heavy (example: 60kg). The goal is to go slowly down and to go as deep as possible (stopping just short of the plates clashing—around 1 mm apart).
Reps: 10 per leg -
Rest: 2 m
-
Single Leg Press - Set 2
Weight: slightly heavier (example: 70kg). The goal is to go slowly down and to go as deep as possible (stopping just short of the plates clashing—around 1 mm apart).
Reps: 10 per leg -
Rest: 3 m
-
Single Leg Press - Set 3
Weight: same weight (example: 70kg). The goal is to go slowly down and to go as deep as possible (stopping just short of the plates clashing—around 1 mm apart).
Reps: 10 per leg -
Rest: 3 m
Legs Superset Round 4
-
Seated Hams Curls - Set 1
Weight: not too heavy (example: 30kg). Hold at the bottom, and slow negatives are essential to grow the hamstrings fast! Do not go fast and swing and cheat, you will gain nothing from that!
Reps: 15 -
Walking lunges & 3x3 - Set 1
Do 10 reps, and please, do not rest at the top! After the last rep, do 3 special reps per side without resting at the top! 1 special rep = 2 mini reps and 1 full rep when you get up and go for another special rep! The stance is shorter to hit the quadriceps the most!
Reps: 10+3*3 per side -
Rest: 3 m
-
Seated Hams Curls - Set 2
Weight: slightly heavier (example: 40kg). Hold at the bottom, and slow negatives are essential to grow the hamstrings fast! Do not go fast and swing and cheat, you will gain nothing from that!
Reps: 12-15 -
Walking lunges & 3x3 - Set 2
Do 10 reps, and please, do not rest at the top! After the last rep, do 3 special reps per side without resting at the top! 1 special rep = 2 mini reps and 1 full rep when you get up and go for another special rep! The stance is shorter to hit the quadriceps the most!
Reps: 10+3*3 per side -
Rest: 3 m
-
Seated Hams Curls - Set 3
Weight: same weight (example: 40kg). Hold at the bottom, and slow negatives are essential to grow the hamstrings fast! Do not go fast and swing and cheat, you will gain nothing from that! With too heavy weights, it is hard to go slow and hold at the bottom!
Reps: 12 -
Walking lunges & 3x3 - Set 3
Do 10 reps, and please, do not rest at the top! After the last rep, do 3 special reps per side without resting at the top! 1 special rep = 2 mini reps and 1 full rep when you get up and go for another special rep! The stance is shorter to hit the quadriceps the most!
Reps: 10+3*3 per side -
Rest: 3 m
Standing Calf Raises Machine/Smith Round 5
-
SET 1: cluster set 1
Weight: not so heavy (example: 10kg plates per side). The goal is the reps, not heavy weights! Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: 15-20 -
Rest: 10s
-
SET 1: cluster set 2
Weight: same as in the cluster set 1 (example: 10kg plates per side). AMRAP = do as many reps as possible and hit absolute failure. Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: AMRAP -
Rest: 2 m
-
SET 2: cluster set 1
Weight: slightly heavier (example: 15kg plates per side). The goal is the reps, not heavy weights! Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: 15-20 -
Rest: 10s
-
SET 2: cluster set 2
Weight: same as in the cluster set 1 (example: 15kg plates per side). AMRAP = do as many reps as possible and hit absolute failure. Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: AMRAP -
Rest: 2 m
-
SET 3: cluster set 1
Weight: same as in the previous set (example: 15kg plates per side). The goal is the reps, not heavy weights! Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: 15-20 -
Rest: 10s
-
SET 3: cluster set 2
Weight: same as in the cluster set 1 (example: 15kg plates per side). AMRAP = do as many reps as possible and hit absolute failure. Make a 2-second squeeze at the top, and stretch in the negatives!
Reps: AMRAP