Workout Routines

Badass Workout of the Week: High Volume Leg-Blaster

Push yourself to the limit and test your boundaries with this week's badass workout.

Here at M&F we know our followers are always looking for new workouts that will help them crush their muscle-building plateaus and propel them towards greater gains. Sometimes it takes a truly badass routine to push a lifter to the brink for optimal results. With that in mind, we'll be presenting a weekly badass workout that takes hardcore training to the next level. 

Along with his valuable tips and helpful advice, PJ Braun, President of Blackstone Labs and Prime Nutrition will provide his weekly badass workout that you can knock out in less than 60 minutes. 

This week's badass workout is a wheel-inflating, leg routine that will have you crawling to the gym's exit door when it's all said and done. If you're up for the challenge, give it a try and let us know what you think. Good luck, bro!

At the end of a workout like the leg routine below, it's common to have an intensely pumped lower back. To elevate the burn, PJ suggests doing sets of controlled breathing Swiss ball crunches, which he demonstrates in the video with the option of supersetting foam rolling into the mix. He calls this: Recovery Blood Redirection for the lower back.

The Workout

Exercise 1A

Lying Hamstring Curl
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4 sets
15-20 reps
30 sec rest

Exercise 1B

Seated Hamstring Curl
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4 sets
15-20 reps
30 sec rest

Exercise 2

Single-leg Standing Hamstring Curl
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4 sets
15 reps
-- rest

Exercise 3

Reverse Hack Squat
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4 sets
8-10 reps
90 sec rest
1-2 light warm up sets

Exercise 4A

Leg Extension How to
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3 sets
15 reps
90 sec rest

Exercise 4B

Hack Squat
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3 sets
10 reps
90 sec rest
Perform move with a close stance.

Exercise 5

Leg Press How to
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-- sets
20 reps
-- rest
Start with 45lb plates. Add 1 plate and perform 20 reps. Repeat format adding 1 plate per set until you can't complete 10 reps. Then remove a plate and go to failure on each set with no rest. Stop when you get back to the original 2 plates.

Exercise 6

Single-Leg Extension
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4 sets
15-20 reps
45 sec rest
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