Mass Performance Program - Day 2: Lower Body

Mass Performance Program - Day 2: Lower Body
Looking for maximum gains? You better not skip leg day! Your primary lift today is the deadlift which will torch your posterior chain.

Workout Summary

Build Muscle
Split
Beginner
4
Barbell, Dumbbells, Machines, Other
Male & Female

Workout Description

In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.

Note that exercises notated with letters (ex: 3a and 3b) are meant to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets.

Justin's Workout

Exercise Warm Up Sets Working Sets
Activation: Hyper Extension Barbell Row -- 4x20
1. Barbell Deadlift 2x15 2x10, 8, 6
2. Barbell Walking Lunge -- 4x8 (per leg)
3a. Leg Extension -- 4x10-15
3b. Jumping Split Squat -- 4x20
4a. Seated Calf Raise -- 4x10
4b. Jump Rope -- 4x60 sec

David's Workout

Exercise Warm Up Sets Working Sets
Activation: Hyper Extension Barbell Row -- 4x20
1. Dumbbell Deadlift 1x20 2x10-12, 2x8-10
2. Dumbbell Walking Lunge -- 4x8 (per leg)
3a. Leg Extension -- 4x10-15
3b. Jumping Split Squat -- 4x20
4a. Standing Calf Raise -- 4x10
4b. Jump Rope -- 4x60 sec

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4 Comments+ Post Comment

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Posted Sat, 10/24/2015 - 15:43
Bensky

How long are the rest periods for these workouts? 60 sec?

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Posted Fri, 10/09/2015 - 16:22
Oliver thompson

Hey Guys

Looks an interesting program, am a little concerned maybe there isn't enough exercises to fatigue the muscles ie biceps. Will this program really work to build upper body size? Have been lifting for two years now and wondered if 5 exercises per day is enough? Thanks,

Olly

MikeWines's picture
Posted Mon, 10/12/2015 - 10:21
MikeWines

Hey Oliver,

You're still going to receive a very large stimulus from the compound movements so the need for additional arm work isn't always necessary. Specialization is only needed once one has reached a fairly advanced level of training.

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Posted Sat, 10/24/2015 - 17:47
Bensky

How long should the rest periods be?

Also, way is a dumbbell alternative for the leg extension. I don't have access to machines.