Leveling the Legs

User Workout Submitted by Mike McErlane

This workout Program was written based on a High intense non-stop leg assault that is guaranteed to leave your legs well serviced in the gym. The exercises selected were precisely picked because each different movement and paired set is designed to target a different part of the legs. This is extremely important when you want true development and increases in strength.

Pairing Single Joint and Multi-joint exercises for example are important when you want to take advantage of the Pre-Exhaust technique which has shown to be advantageous for optimal muscle growth than when compared to a traditional exercise and weight selection. Super setting these types of movements allows for an overload to be placed onto the muscles which has shown to help the body recruit more muscle fibers, thus increasing muscle mass and muscle strength.

Repeat the 2 leg workouts within the week and over the course of 4 weeks. The only change should be the weight used each week. The goal is to add just 5-10lbs to each set each week.

Week 1

Day 1

Exercise Sets Reps Muscle Group
Jump Rope 3 30 Cardio
Seated Machine Leg Extension Alternating Legs 3 12 Legs
Superset with 0 0 TIPS
Front Squat 3 6 Legs
Prone Machine Leg Curl Both Legs 3 12 Legs
Superset with 0 0 TIPS
Barbell Walking Lunge 3 6 Legs
Stiff Legged Deadlift 3 12 Legs
Superset with 0 0 TIPS
Deadlift 3 6 Olympic Lifts
SMITH MACHINE SQUAT 3 10 Legs

Day 2

Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 0 0 Cardio
Seated Machine Leg Extension Both Legs 3 6 Legs
Superset with 0 0 TIPS
Barbell Squat With Band 3 12 Legs
Reverse Hamstring Curl With Band 3 6 Legs
Superset with 0 0 TIPS
Step Ups Alternating Legs 3 12 Legs
Abductor Side Steps 3 12 Legs
Superset with 0 0 TIPS
Dumbbell Side Lunge 3 6 Legs
Smith Machine Front Squat 3 10 Legs