Sadistic Leg Workout Tests Your Limits

The ultimate leg-blasting routine to turn those training wheels into monster truck wheels.

josh bryant thumbnail by CSCS, MFS, PES
barbell squat with chains
Duration 45 min
Exercises 5
Equipment Yes

Friends don’t let friends miss leg day.

Psychologists say dressing inappropriately for weather is one of the first ways to gauge mental illness; bodybuilders know wearing sweats in triple digit heat is one of the best ways to gauge whose been skipping leg day.

If your squats haven’t increased since the second Bush administration or if you are tired of looking like an egg on stilts—I have the leg workout if you have the work ethic.

Get to Work

Do this leg blaster once a week and experience a new level of growth and a surge in strength levels. No fancy equipment is needed—just a pair of cojones and a willingness to work. Time to hit the pig iron.

The Workout

Exercise 1

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
3 sets
8 reps
90 sec rest
75% intensity. Do as many reps as possible on the last set but stop one rep shy of failure. Perform each rep controlled on the negative, squat to below parallel; explode on the positive as hard as possible.All other sets hit specified reps.

Exercise 2

Barbell Lunge You'll need: Barbell How to
Barbell Lunge thumbnail
10 sets
2 reps
60 sec rest
Perform required reps, and emphasize a full range of motion not weight being used.

Exercise 3

Leg Extension How to
Leg Extension thumbnail
-- sets
100 reps
10 sec rest
Go to momentary muscular failure, rest 10 seconds, repeat this process until 100 reps total is complete; this is called the total repetition method. 20 rep max per set.

Exercise 4

Lying Leg Curl
lying-leg-curl thumbnail
3 sets
6 reps
6- sec rest
Go as heavy as possible each set without sacrificing range of motion. ROM is more important than going heavy. Hamstrings have two functions to flex (bend the knee) and extend the hips; here, we are working knee flexion.

Exercise 5

Romanian Deadlift
exercise image placeholder
12 sets
2 reps
90 sec rest
Control the descent and explode the ascent, emphasizing hip extension; here, we are working the hip extension function of the hamstrings.
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