The all Out Leg Blast

User Workout Submitted by Mike McErlane

This workout uses a Training Technique called Bookend training. What is that you may ask? Its a technique uses to stimulate more muscle fiber activity and growth than any other technique. The premise is simple. You end the muscle group workout with the major exercise you start with.

In this case we are emphasizing Legs. Because Squats are the KING of all exercises and of course trump all other leg exercises I have you start with either a Squat or a Front squat on each workout day.  Once you ge into the program your legs become tired and fatigued. By finishing off using the same muscles and exercise that you started with and perform this movement until FAILURE the amount of muscle fiber activity is significantly more than any other type of training technique.

Try the program below and start creating and sharing these Member workouts using the community section on this website.

Take care,

Mike McErlane

Week 1

Day 1

Exercise Sets Reps Muscle Group
Barbell Squat 3 10 Legs
Barbell Walking Lunge 4 6 Legs
Barbell One Legged Squat Foot On Bench 2 10 Legs
Prone Machine Leg Curl One Leg 3 15 Legs
Barbell Squat 1 20 Legs
Standing Calf Raise 3 10 Legs

Day 2

Exercise Sets Reps Muscle Group
Front Squat 3 10 Legs
Barbell Deadlift 3 10 Legs
Hack Squat 2 10 Legs
Dumbbell Sumo Squat 3 8 Legs
Front Squat 1 20 Legs