Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelAdvanced
- Program Duration4 weeks
- Days Per Week1
- Time Per Workout45-70 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
When it comes to lifting weights, it is the dreaded (or loved) “leg day” that separates the men from the boys, the champs from the chumps, and the winners from the wannabe’s!
The truth is, anyone who truly enjoys punishing their legs must have at least some masochistic tendencies.
I mean, there is nothing more grueling than set after set of squats, lunges, leg presses and stiff leg deadlifts – especially when taking every post warm-up set to complete failure.
But at the same time, it is all that pain, nausea, buckets of sweat and burning lungs that makes surviving leg day something to be proud of. When you are having trouble simply walking from the gym to your car, you know that one more victory has been had on your way to winning the war.
And that is exactly who I am speaking to here. The true gym warriors who never back down from a challenge, nor flinch at the thought of “tossing their cookies” midway through a workout. I am writing this for those guys and gals that LOOK FORWARD to training legs, rather than feigning illness to get out of it.
The following is a one-month leg-training blitz that utilizes four of my most intense training protocols: PRRS-HYBRID™, FTX2™, SPEC™ and FDFS™.
Week 1: The PRRS (Power/Rep Range/Shock)-HYBRID Method
This training protocol utilizes various rep ranges, lifting tempos and intensity techniques to blast all of your muscle fibers, manifest a massive pump and shock the system into igniting growth.
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Hack Squats | 5/1/X | 4 | 4-6 |
| Leg Press | 2/1/1 | 3 | 16-20, 13-15, 10-12 |
| A1. Barbell Lunge | 3/0/1 | 2 | 10-12 Each |
| A2. Leg Extensions | 2/0/1/1 | 2 | 7-9 |
| Lying Leg Curl | 5/1/X | 2 | 4-6 |
| Stiff Leg Deadlift | 2/1/1 | 3 | 16-20, 13-15, 10-12 |
| Seated Leg Curl (Rest-Pause) | 3/0/1/1 | 2 | 7-9 |
Week 2: The FTX2 (Fast Twitch Exponential) Method
This training protocol helps set up maximum fast twitch muscle fiber firing through the use of high reps (to exhaust slow twitch fibers) and heavy explosive lifts (to excite the central nervous system).
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Leg Extensions | 2/0/1 | 3 | 21-25 |
| Squats | 4/0/X | 2 | 4-6 |
| Leg Press | 3/0/1 | 3 | 10-12 |
| Smith Split Lunge | 2/1/1 | 3 | 10-12 |
| Seated Leg Curl | 2/0/1 | 3 | 21-25 |
| Lying Leg Curl | 4/0/X | 2 | 4-6 |
| Weighted Hyperextensions | 2/1/1 | 2 | 10-12 |
| Adduction Machine | 2/0/1/1 | 2 | 10-12 |
Week 3: The SPEC (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method
This training protocol utilizes four distinct rep tempos (one for each movement), each emphasizing a different “section” of the range of motion. This forces the muscle to withstand a unique form of tension with each exercise, allowing one to tap into several growth pathways.
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Sissy Squats | 2/4/1 | 3 | 10-12 |
| Leg Extensions | 2/0/1/4 | 3 | 10-12 |
| Smith Squats | 4/1/1 | 2 | 7-9 |
| Leg Press | 2/1/4 | 3 | 7-9 |
| Dumbbell Stiff Leg Deadlift | 2/4/1 | 2 | 7-9 |
| Seated Leg Curl | 2/0/1/4 | 2 | 10-12 |
| Lying Leg Curl | 4/1/1 | 2 | 7-9 |
| Single Leg Standing Leg Curl | 2/1/4 | 3 | 7-9 |
Week 4: The FDFS (Fiber Damage/Fiber Saturation) Method
This training protocol is meant to induce maximum fiber trauma, in order to trigger an anabolic effect, in the first half of the workout. Then, in the second half, the emphasis shifts to flushing the target muscles with blood and the hormones, nutrients and oxygen it brings with it.
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Squats | 3/0/X | 4 | 3-4 |
| Leg Extensions | 6/0/1 | 3 | 5-7 |
| Leg Press | 2/0/1 | 2 | 26-30 |
| Single Leg Extensions | 2/0/1 | 2 | 26-30 Each |
| Seated Leg Curl | 3/0/X | 3 | 3-4 |
| Weighted Hyperextensions | 2/5/1 | 3 | 5-7 |
| Lying Leg Curl | 2/0/1 | 3 | 26-30 |
*Author’s Note: Lifting Tempo is the phrase used to describe how fast you lower, lift and pause with the weight in each phase of a repetition. It is expressed in seconds and begins with the negative (lowering) portion of an exercise, then the midpoint (stretch) portion, then the positive (lifting) portion, and if there is a forth number used it will be the peak contraction (squeeze) portion.
8 Comments
What is X on the tempo?
Hi, Rosalinda. I believe it means "explode," or go as fast as you can.
Thank you!
Im a little confused as to what the tempo means, everything else looks great
Same. What’s that X all about????
I believe it means "explode," or go as fast as you can
Dear,
Can I change the sequence of sets in each workout or must be adhere to the current order. For example, in week 2, can I put the squat first then leg extension?
Thanks
Hi Hassan,
Sure, that should be fine.