This leg day isn't for the faint of heart - but if you take leg day seriously and want to build larger leg muscles, give this 4 week program a shot!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout45-70 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, Machines
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

Most lifters have little trouble getting to the gym to train chest, back, shoulders and arms, but when it comes to legs, the story often changes.

Leg day can cause some people a severe amount of anxiety, which may begin setting in as early as the night before the scheduled workout.

In fact, this anxiety can become so intense that many will begin formulating excuses for taking it easy or even skipping the session entirely.

A serious quads/hams workout is without a doubt the most brutal and painful of all, which is why it is both feared and loathed by so many gym-goers.

And this is precisely why well-developed upper bodies are far more common than an outstanding pair of thighs.

ALLMAX Aminocore Shop Now!

4 Week Leg Lashing Blast Program Overview

The following article was not written, however, for those that tend to back away from discomfort. It was penned specifically for lifters that enjoy a little “self-torture,” literally inviting the kind of pain and nausea that can bring one to his/her knees - the kind of people that would prefer to crawl out of the gym rather than walk.

For bodybuilders that are willing to do whatever it takes to create massive, dense, vascular and severely separated quads and hams.

Do you enjoy the hurt? Then this 4-week leg workout is for YOU!

Week 1: The PRRS (Shock) Method

This training protocol utilizes various “intensity techniques” that will shock the muscles and ignite the CNS, both combining to facilitate new muscle growth.

Exercise Tempo Sets Reps
Squats (Drop set) 4/1/X 2 10-12 + Drop
Leg Press (Rest-Pause) 3/1/1 2 7-9
A1. Leg Extensions 3/0/1 2 10-12
A2. Sissy Squats* 2/1/1 2 10-12
Lying Leg Curl (Rest-Pause) 3/0/X/1 2 7-9
B1. Stiff Leg Deadlift 3/1/1 2 10-12
B2. Seated Leg Curl 2/0/1/1 2 7-9

Week 2: 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 2 10-12
Leg Press 5/1/X 3 7-9
Hack Squats 2/1/4 2 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 5/1/X/1 2 7-9
Hyperextensions** 2/1/4 2 10-12

Week 3: 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
Plie Dumbbell Squats 2/0/1 2 21-25
Horizontal Leg Press Machine 5/1/1 3 4-6
Single Leg Side Leg Press*** 3/1/1 3 10-12
Single Leg Extensions 2/0/1/1 2 10-12
Seated Leg Curl 2/0/1 2 21-25
Lying Leg Curl 6/1/1 3 4-6
Good Mornings 3/1/1 2 10-12
Adduction Machine 2/0/1/2 2 10-12

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
Smith Squats 3/0/X 3 3-4
Vertical Leg Press 6/1/1 3 5-7
Alternating Bodyweight Lunges 2/0/1 2 26-30
Leg Extensions 2/0/1 2 26-30
Seated Leg Curl 3/0/X 2 3-4
Torso Elevated Lying Leg Curl**** 6/0/1/1 3 5-7
Smith Stiff Leg Deadlift 2/0/1 2 26-30
Standing Leg Curl 2/0/1 2 26-30 Each

Author’s Notes:

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 (an “X” means “lift as explosively as possible”) 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 fourth number used it will be the peak contraction (squeeze) portion.

*Sissy Squats:

Take a shoulder width (or narrower) stance with toes straight-ahead or pointed slightly outward. Grasp onto a bar or machine at chest level with one arm and hold a weight plate across your chest with the other (if resistance is needed at all).

Begin by bending at the knees, while allowing your torso to lean backward. Keep your hips and waist straight as your knees come forward and your heels rise off the ground. Lower your body to the point where the knees almost touch the floor (how close you get to the floor will depend on each individual’s knee flexibility).

You should feel a powerful stretch through the entire quad, and up into the hip flexors. Using the quads only, push yourself off the balls of your feet back to the starting position. This movement will strongly engage the vastus intermedius and rectus femoris of the thigh.

**Hamstring Hyperextensions:

Step into a standard or angled hyperextension apparatus, making sure it is set so that you can freely lower your torso as far as possible. Place your feet under the footpads, and push against them so your hamstrings are forced to contract.

Lower your upper body slowly until you can feel a deep stretch in your hams. Carefully raise your torso (do not bounce) by again pushing your feet against the footpads, focusing on lifting your body with hamstring power, rather than with the strength of the lower back. At the top, tense your hams and glutes before commencing with the next rep.

ALLMAX IsoFlex Shop Now!

***Single Leg Side Leg Press:

Sit inside an angled or horizontal leg press machine and place the working leg up on the platform. Turn your torso and hip/leg/foot inward to about a 45-degree angle while finding a place for the non-working leg to safely rest.

Unlock the safety handles, stabilize your upper body, and then slowly lower the weight until your thigh makes contact with your chest. Try to push through the heel and outside portion of the foot until you reach full lockout. At the top, you should tense and squeeze your outer glutes.

Performing the single leg press in this manner will shift emphasis to the vastus lateralis muscle on the outer portion of the thigh, which can help increase the width and sweep of the upper leg.

****Torso Elevated Lying Leg Curl:

Lay face down on a lying leg curl machine and place your hands on the bench to keep your torso elevated (almost like the top of a push-up). There will be a small arch in your lower back but focus on keeping this area as relaxed as possible throughout the set.

Slowly curl the pads towards your glutes, forcefully contracting the hamstrings at the top. Lower the weight while keeping the upper body in this elevated position. Make sure your torso does not begin sinking toward the bench as the set progresses. The unique position of the torso in this movement mimics the effects of a concentration curl for biceps.

Posted on: Fri, 11/15/2019 - 05:01

Hi, can you guide me the best 4 day routine, such as Mon, Tue, off, Thur, Fri, off, off.

M&S Team Badge
Posted on: Mon, 11/18/2019 - 15:59
mahdi memarzadeh
Posted on: Wed, 02/06/2019 - 15:06

Hi Eric, I don't quiet understand how the tempo section works. Could be briefly explain how it apples to our exercise ?

THank You