Workout Summary
- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week2
- Time Per Workout90-120 minutes
- Equipment RequiredBarbell, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
In order to attack the strength of his competitors and showcase his most complete package ever on stage, Phil Heath decided to work his legs twice a week leading up to the 2012 Mr. Olympia.
He used the following weekly training split:
- Day 1 - Quads, Hamstrings & Calves
- Day 2 - Chest
- Day 3 - Back
- Day 4 - Quads (am), Hamstrings & Calves (pm)
- Day 5 - Shoulders
- Day 6 - Back
- Day 7 - Chest & Arms
This is his first leg workout of the week which focuses on mass-building with more compound leg exercises.
| Day 1 | ||
|---|---|---|
| Quads, Hamstrings & Calves | ||
| Exercise | Sets | Reps |
| Leg Extensions | 4 | 8-12 |
| Front Squat | 4 | 10-12 |
| Leg Press | 3 | 10-12 |
| Hack Squats | 7 | 5-7 |
| Stiff Leg Deadlifts | 4 | 10-12 |
| Leg Curl | 4 | 10-12 |
| Seated Leg Curl (Dagger) | 7 | 5-7 |
| Standing Calf Raise | 4 | 15-20 |
| Leg Press Calf Raise | 4 | 15-20 |
| Seated Calf Raise | 7 | 12-15 |
On Wednesdays, Phil splits up his training to allow for maximum focus and detail. Hitting the Quads in the mornings and hamstrings and calves in the evenings, he is able to bring out each muscle in his legs to wow the judges once he hits the stage.
| Day 4 | ||
|---|---|---|
| Quads - AM | ||
| Exercise | Sets | Reps |
| Leg Extensions | 4 | 8-12 |
| Front Squat | 4 | 10-12 |
| Leg Press | 3 | 10-12 |
| Hack Squats | 7 | 5-7 |
| Hamstrings & Calves - PM | ||
| Exercise | Sets | Reps |
| Stiff Leg Deadlifts | 4 | 10-12 |
| Leg Curls | 4 | 10-12 |
| Seated Leg Curl | 7 | 5-7 |
| Standing Calf Raise | 4 | 15-20 |
| Leg Press Calf Raise | 4 | 15-20 |
| Seated Calf Raise | 7 | 12-15 |
1 Comment
Will this make me build hugee legs?