LEG GROWTH WORKOUT - 3 WEEK CYCLE
Workout Summary:
| Training Level: |
Advanced |
| Main Goal: |
Build Muscle |
| Days Per Week: |
1 |
| Workout Type: |
Single Muscle Group |
| Designed By: |
Damien Mase |
Description of Workout:
If you are serious about putting size on your legs, this 3 week cycling leg workout is for you. This leg workout combines heavy and controlled lifting with shocking techniques like drop sets and supersets to stimulate muscle growth.
We're going to be moving serious weights with this workout, so minimum of 10 mins warmup is required. Power walking or light jogging is fine. Plus about 50 bodyweight squats and stretching of quads, glutes and hamstrings.
Weekly workout schedule:
| Week 1 - Heavy Week |
| Exercise |
Sets |
Reps |
| Squat (heavy pyramid set) |
6 |
15, 12, 10, 8, 10, 15 |
| Increase the weight on each set until you peak at 8 reps, 4th set. If you want to go heaver you could do 6 reps for that set. You do not need to squat down too low, just above horizontal is fine. We don't want to hit the glutes to much. |
| Exercise |
Sets |
Reps |
| Stiff Leg Deadlift |
4 |
12 |
| Really want to focus on stretch and contraction with these, not weight. If you're not feeling the stretch on the hamstrings on the way down and at the bottom you're not doing them right. Keep rep timing slow, 3-1-2 should be about right. |
| Exercise |
Sets |
Reps |
| Leg press/leg extension superset |
4 |
8 press / 12 extension |
| Again, we're going heavy on the leg press here, maximum 8 reps. Straight on to the leg extension after the set for 12 reps. Weight is not as important here. Make sure you squeeze at the top for a count of 3 seconds. |
| Exercise |
Sets |
Reps |
| Leg curl |
4 |
8 |
| Heavy again with leg curls. Heavy, but controlled. You should still be able to manage the weight. Use 2-1-2 rep timing. |
| Week 2 - Quad Week |
| Exercise |
Sets |
Reps |
| Squat / Lunges / Leg Extension Tri-Set |
5 |
10 sq, 6 lun, 15 ext |
| We're working with less weight on squats this week, but killing the quads with this tri-set! 10 reps squatting, slow and controlled. Followed by 6 reps on each leg dumbbell lunges. Followed by 15 reps on the leg extension with very light weight and 4-2-4 rep timing. Sound hard, it is. |
| Exercise |
Sets |
Reps |
| Stiff Leg Deadlift |
4 |
12, 10, 8, 6 |
| Time to put some more weight on your deadlift. Last week we stayed at 12 reps, now we're going to increase the weight and lower the reps with every set. Start at the weight you used last week, and increase! |
| Exercise |
Sets |
Reps |
| Leg curl |
4 |
12-15 |
| We just went heavy on deadlifts, so curls we're going to a bit lighter and slow down rep timing. Use 3-1-3 for these 4 sets to finish off the workout. |
| Week 3 - Hamstring Week |
| Exercise |
Sets |
Reps |
| Stiff Leg Dead/Leg curl superset+dropset |
5 |
8 / max, max, max |
| Today we're really going to attack the hamstrings. We're doing heavy deadlifts for about 8 reps (if your technique is not so good, or you have a weak lower back, stick with 12). Then straight onto the leg curl machine for a drop set. Don't worry about going heavy at all on the leg curl, we just did heavy deads so just focus on getting a nice long stretch and solid contraction. By the third set fo the drop set, you should be in serious pain. If you're not, you're not trying hard enough! |
| Exercise |
Sets |
Reps |
| Leg Press |
5 |
12 |
| We're having a week off from squats this week to prepare for the heavy week next week (starting the cycle again at week 1). Keep to a weight that you max out at around 12 reps. |
| Exercise |
Sets |
Reps |
| Leg extension |
4 |
12, 10, 8, 6 |
| Going a bit heavier with extensions this week. Increase the weight on each set. |
