- Main GoalBuild Muscle
- Workout TypeSingle Muscle Group
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week1
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
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.
|Leg Curls *||4||10|
|Single Leg Curls - Each Leg **||3||6-12|
|Leg Curls **||3||6-12|
|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|
* 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.