Female bodybuilder Stephanie Foley provides a leg workout that you'll not soon forget - the Gauntlet! Features supersets, drop sets and squats!
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Barbell, Machines
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

I have a workout that deserves recognition. I join a group of guys weekly for what they call ‘The Gauntlet’ workout, compliments of a guy name John Millich.

Exercise Sets Reps
Leg Curls * 4 10
Single Leg Curls - Each Leg ** 3 6-12
Leg Curls ** 3 6-12
Leg Extension 1 20
Leg Extension *** 3 20 (12+8)
Leg Extension Drop Set **** 1 45
Leg Extension Triset - Increasing Weight ***** 1 45
Leg Press (Increase weight as desired) 3 15
Leg Press (Be creative) ****** 1 (See below)
Bench Squat (Pause one second when sitting) 4 9-8-7-6
Bench Squat (4 second pause while sitting) ******* 1 6
Bench Squat (3 second pause while sitting) ******* 1 7

Workout Notes

* Increase weight on each set.

** Superset. Perform single leg curls, then immediately perform lying leg curls.

*** Add a plate after your first set of leg extensions. Perform 12 reps with the heavier weight, then remove the plate and perform 8 more reps. This segment is done 3 times. Rest after each 20 reps.  Each time the first 12 moves up another weight from last  – 8 is always done w/ starting weight.

**** Start one heavier than left off w/ last segment (if 12@ 120 was last – this will start at 130). For example: 130lbs for 15, 120lbs for 15, 110 lbs for 15.

***** Start with what was left off (if 12@ 110 was last – this will start at 110). For example: 110lbs for 15, 120lbs for 15, 130 lbs for 15.

****** Last set ~ be creative -  Yesterday we did drops sets in honor of July 4th. Heaviest weight – spell out F-O-U-R-T-H  (6 reps). Take off 1 plate each side – spell out O-F (2 reps). Take off 1 plate each side – spell out J-U-L-Y (4 reps).Take off 1 plate each side – spell out S-U-N-D-A-Y (6 reps).

******* Superset 4 second pause and 3 second pause squat sets.

Megan Anderson
Posted on: Wed, 08/01/2012 - 10:19

My gym does not have a lying leg Curl machine what is an alternative?

Posted on: Tue, 06/05/2012 - 07:10

Oh yeah, what is a good sub for leg press? I have created my one home gym with some small equipment. I have a treadmill and the body solid incline/decline bench w/leg developer. I can't stress enough that I'm looking for a great leg work out which I think this one will work, I just need to know how much weights should I be using. I'm 120, 5'0. I think this workout will work great for me, but I don't have a leg press machine and need a sub for that.

Posted on: Thu, 02/09/2012 - 17:37

I'm 5'8" and 170 so how do I know what amount of weight to start with for each exercise?

Posted on: Mon, 08/01/2011 - 05:19

any good sub 4 the extensions???

M&S Team Badge
Posted on: Wed, 08/03/2011 - 14:03

You could try dunbbell lunges or leg press.

Posted on: Tue, 06/05/2012 - 06:35

Hey, Steve, I have a question for you. I have finally reached my goal weight of 120, but not I want to be firm and toned. I just purchased a Body Solid Incline/Decline Bench with a leg developer on it. Could you tell me how much weight I should use to work on getting toned and firm. I'm starting out at 15lbs right now. I've looked at some of your other work out plans for arms, chest and shoulders and have started that, but I wanted a good routine for my legs with the equipment that I have. Also, how often should you work your legs, because I don't want to over work them.

Thanks for any advice you can provide.

Posted on: Thu, 07/14/2011 - 17:20

I need to tone my tummy and my legs. what's a good full body workout that does that. I'm not new to working out in the gym, however, I need a good workout...I don't have a lot of time in the gym due to work :(

Posted on: Mon, 07/11/2011 - 12:43

I want to lose wieght in my legs, and than start to tone my legs up...does this workout help with that?

Posted on: Mon, 06/27/2011 - 15:00

I really don't want to add too much bulk or muscle mass. I was told to do the stair stepper for 30 min. every other day followed by weights. My goal is to keep my glutes, hamstrings, and thighs tight, toned, and defined. I want to add just a touch of muscle. The work out listed above suggests that someone wants to add more bulk and muscle mass. What is a good workout for me?

Posted on: Thu, 06/23/2011 - 15:58

: )
I was wondering if by doing this.work out will it help me increase butt size.nd make my legs.thicker? Thats whay.i really want.. Can u let me know please ..: )
Thanks so muchh!


Posted on: Wed, 05/11/2011 - 14:59

Im gonna try it today but it looks like it will kill you if you push yourself.

Posted on: Sun, 04/24/2011 - 20:27

hey im 5 8 and i want to be able to dunk. i can et rim but i want to have crazy hops and have a extremely high vert leap. what should i do to get this. how should i train?

elizabeth daigle
Posted on: Tue, 03/22/2011 - 12:34

I am glad I found this workout!!! It looks like I'll be hurting but it is worth, 10 yrs of inconsistency and motherhood has packed on weight this will definitely motivate me to be healthier. Thank you Ms. Stephanie Foley to have a leg workout like a man but look feminine and great as yourself, have a great day!

Posted on: Thu, 03/17/2011 - 13:53

Can we have a similar workout for the upper body

Posted on: Mon, 02/14/2011 - 14:42

I had the ability to do the weight lifting for my legs,but lately I have been having really bad joint pain in my knees. what can I do to get back on board with my training so I am no so painful.

M&S Team Badge
Posted on: Thu, 02/17/2011 - 13:11

Hi Corlis,

Without knowing more about your injury, it's hard to make suggestions. I would focus on low-impact cardio, like walking or swimming, and only perform weight lifting exercises that feel ok and safe.

Posted on: Thu, 12/01/2011 - 23:29

I would also watch how you are doing your sets. Proper technique will help prevent injury, its retarded how easy it is to not do a proper squat.

Posted on: Sat, 02/12/2011 - 11:27

Is this a workout for body builders or can I do this workout if I only want slimmer legs (: ?

M&S Team Badge
Posted on: Thu, 02/17/2011 - 13:28

Hi Thora,

Fat loss is primarily about diet. In general this workout is for the adding of muscle, but if your diet is structured properly, you will lose fat and keep your existing leg muscle.

Posted on: Wed, 08/03/2011 - 03:43


Posted on: Mon, 12/27/2010 - 07:32

Hi, i want to loose extra fat from my butts and thighs, my overall body is fine and is in good shape but my butts are too bulky, 42 inch whereas my waist is 32!.............
Can this program help me???

M&S Team Badge
Posted on: Thu, 01/06/2011 - 16:17

Hi John,

This program can help, but a solid cutting diet is most important. Here are some articles that can help:



Posted on: Fri, 02/11/2011 - 11:19

What is helping me is a diet of 5 meals per day. I am taking in 1500 calories per day, which is enough for my age range. 5/300 calorie meals a day.
I watch my fat intake and read labels when I buy food. Mostly rice, grains, fruits, veggies and protein.
So far I have lost 4% body fat and 6 lbs in about 7 weeks. Happy with the results. The other big thing is in between your weight training...cardio! That is what burns the fat. I am no expert, but this is what is working for me so far.

Posted on: Thu, 12/16/2010 - 04:17

Will this workout help me if Im trying to lose fat from my legs and tone them at the same time?

M&S Team Badge
Posted on: Tue, 12/21/2010 - 09:42

Hi J,

Workouts can help, but to look good and tone your body your main focus should be on a proper diet. Here are some articles that can help:



Posted on: Tue, 12/07/2010 - 13:58

When performing the increase weight sets do you start with a lighter weight and increase the weight to what you normally use? For example if the weight I use for leg curls is 60 lbs should I start with 45 lbs and go to 60 or should I start with 60? And is the same true for dropsets?

When doing the single leg curl superset is the weight incresased to perform the lying leg curls or is the same weight used since one immediately follows the other?

Posted on: Sat, 08/28/2010 - 10:47

This looks brutal! I've been looking for a good leg workout since it always seems to be where I'm lacking. I'll let you know tomorrow how it went.

Stephanie Foley
Posted on: Thu, 10/28/2010 - 08:51

No doubt its brutal! give it about 18 hours for the pain to set in...and expect it for at least a day after it starts! Great quad development though!! Good luck..interested in hearing how ya did!

Will Coulter - ...
Posted on: Fri, 05/24/2013 - 10:52

Hey Stephanie,

I'm thinking about trying your workout. Is there a youtube video out there demostrating a quick walkthrough?