Training

Akim Williams' Old School Leg Workout

Just how badly do you want bigger, stronger legs?

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Per Bernal

PERSONIFICATION OF DETERMINATION

Williams was back at Olympia Weekend last year after his debut in the show in 2016, where he took 15th. But this time he was there only as a spectator, working the Expo for his sponsor, supplement company Blackstone Labs. “I was disappointed that I couldn’t qualify this year,” he says. “I tried my best to do it in New York [at May’s New York Pro], but unfortunately I came in fifth. That was a downer.

“But my goal is to qualify in an early-season show and get back to the Olympia stage again in 2018,” he says. “And this time I’m going to make the top 10.” 

 WILLIAM'S LEG WORKOUT 

QUADS

  • Single-Leg Extension | SETS: 3 | REPS: 15-20
  • Leg Press | SETS: 4-5 | REPS: 15-20
  • Squat | SETS: 4-7 | REPS: 15-20, 6-10, 2-3
  • Hack Squat (wide stance) | SETS: 3 | REPS: 10
    • superset with Hack Squat (close stance) | SETS: 3 | REPS: 8-10
  • Leg Extension | SETS: 4 | REPS: 20
  • Walking Dumbbell Lunge | SETS: 3 | REPS: 20 steps

HAMSTRINGS

  • Standing Leg Curl | SETS: 3 | REPS: 15-20
  • Lying Leg Curl | SETS: 4-5 | REPS: 15
  • Seated Leg Curl | SETS: 4-5 | REPS: 15
  • Romanian Deadlift | SETS: 3-4 | REPS: 10-15

CALVES

  • Standing or Seated Calf Raises | SETS: 2-3 | REPS: 15

 WILLIAMS' TRAINING SPLIT 

  • Monday | Chest, Biceps
  • Tuesday | Back, Biceps
  • Wednesday | Quads, Hamstrings, Calves
  • Thursday | Shoulders, Biceps, Some Chest
  • Friday | Back, Triceps
  • Saturday | Hamstrings, Some Quads, Calves
  • Sunday | Off

 FLEX 

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