Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout75-90 minutes
- Equipment RequiredBarbell, Bodyweight, Machines, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
| Mix of Methods Leg Workout | ||
|---|---|---|
| Mix of Methods Leg Workout | ||
| Exercise | Sets | Reps |
| Squats | 11 | 20, 10, 5, 5, 5, 3, 3, 3, 1, 1, 1 |
| Deadlift (60% of 1RM) | 2 | 8 |
| As Many Rounds As Possible: | 20 minutes | |
| Box Jumps - Holding 10 lbs, 24 to 36" Box | 10 | |
| Plyo Lunge - Holding 10 lbs | 12 | |
| Hang Clean - 95 to 135 lbs | 20 | |
| Sled Drags | 3 | 200 feet |
| Leg Extension | 3 | 15 |
| Leg Curl | 3 | 15 |
| Core/Calves: | ||
| Back Extensions - 45 Degrees | 3 | 35 |
| Toes To Bar | 3 | 10 |
| Standing Weighted Calf Raise | 3 | 20 |
4 Comments
Awesome leg routine.
When will the shoulder and back workouts be finished, I can't wait to see them
Good workout. How would you sub the sled drag since obviously most people dont have access to a sled in a gym?
Hard to substitute if you won't buy one to bring with. My guess is your gym does not have a prowler push or a parachute to run with if you don't have a sled lol. Can you buy a rope and tie it to a plate and run down the track with that attached to your person? Running with a weighted vest could be sort of similar (but not exactly like a sled). If you aren't a workout routine purist you can wait until after you finish the workout in the gym and then push your car around the parking lot. This would be highly similar. Many people run on a treadmill with the power turned off (this means you would push the tread back with your legs for an extended period of time; it is very hard). That's all I can think of for now.