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The 2019 Starter’s Guide Workout Plan

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Routine

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Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

SG19 Move: Lying Leg Curl

Equipment
Sets
4
Reps
20, 20, 12, 10
Rest
--
GOAL: Activate and pump
Exercise 2 of 5

SG19 Move: Barbell Squat

Equipment
Barbell
Sets
4
Reps
6
Rest
--
GOAL: Train explosively
Exercise 3 of 5

SG19 Move: Leg Extension (With Partials)

Equipment
Sets
1
Reps
12
Rest
--
GOAL: Supra-max pump; Use the heaviest weight possible while still achieving a full range of motion. Hold each contraction for 3 seconds at the movement’s apex. Do 10 partial reps from the bottom after the set.
Exercise 4 of 5

SG19 Move: Barbell Stiff-Leg Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
GOAL: Work
GOAL: Work muscle from the stretched position; Bend your knees at the bottom of the lift
Exercise 5 of 5

SG19 Move: Leg Press Toe Press

Equipment
Sets
2
Reps
60 sec.
Rest
--
GOAL: Supra-max pump
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