The following details my leg workout from this past Saturday morning at Kirkland Gold’s Gym.  With this workout I’m officially on a new program.  The first four weeks will be high frequency leg training, so I decided to begin the program on a Saturday so all the training days fall in line with what works best for my schedule.  I’ll be training every day except Fridays.  This program was designed by my coach, John Meadows, and I trained alongside my bride for this one.  Here is the workout…

 

Seated Leg Curls

 

I used a unilateral leg curl so the weight listed is per each leg - FYI.

 

Set 1 x 8 reps with 30lbs

Set 2 x 8 reps with 40lbs

Set 3 x 8 reps with 50lbs

Set 4 x 8 reps with 60lbs

Set 5 x 8 reps with 70lbs

Set 6 x 8 reps with 80lbs

Set 7 x 8 reps with 90lbs

 

*The key here is to rest-pause every rep on all sets.  So extend your leg out, pause in the stretched position and then curl the weight.  Remember to hold the contraction for a split second and flex as hard as possible.  Go up in weight until your form is compromised.

 

Lying Leg Curls

 

Set 1 x 20 reps with 60lbs

Set 2 x 20 reps with 60lbs

 

*This is to ensure your hamstrings are fully pumped before moving on to the next exercise.  Pump out your reps.

 

Reverse Banded Hack Squats

 

John called for barbell squats here.  I wanted to use some heavier weight and my lower back precludes me from doing so on traditional squats, hence the reason I selected hack squats as my next exercise - FYI.

 

Set 1 x 8 reps with 2 plates/side

Set 2 x 8 reps with 3 plates/side

Set 3 x 8 reps with 3 plates + 25lbs/side

Set 4 x 8 reps with 4 plates/side

Set 5 x 8 reps with 4 plates + 25lbs/side

Set 6 x 8 reps with 5 plates/side

 

*The key here is to work your way up in weight until you get to a really tough set of 8.  Focus on controlling the descent and exploding out of the hole.

 

Bulgarian Split Squats

 

Set 1 x 8 reps with bodyweight only

Set 2 x 8 reps with 25lbs

Set 3 x 8 reps with 40lbs

Set 4 x 8 reps with 55lbs

Set 5 x 8 reps with 70lbs -> drop to 55lbs x 8 reps -> drop to 40lbs x 8 reps -> drop to 25lbs x 8 reps

 

*Elevate your back leg and perform Bulgarian Split Squats going up in weight.  I started with a set of bodyweight only to get the feel for the movement since I hadn’t done these for quite a while.  On your final set do a drop going back down using each weight you used going up.  Do 8 reps per drop + a 7 second isohold at the mid-point of the rep range.  You’ll need to rest after doing one leg before finishing the other side.

 

Here is a video:

 

[youtube=https://www.youtube.com/watch?v=GoyboarxXBQ]

 

That concluded the leg portion of this workout, but I also did the following…

 

Hanging Leg Raises

 

4 sets of 12 reps

 

*Hold the contraction for a 1 second count at the top on each rep.

 

Standing Calve Raises

 

1 set as follows:

 

10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position -> 10 reps with 165lbs -> 10 second isohold in the contracted position

 

That concluded today's workout.

 

Train hard!

Mark