Workout Routines

Lead by Example: Triset Leg Workout

Trainer and bodybuilder Maik Wiedenbach stays true to his athletic roots with this leg-blasting routine.

get stronger hamstrings
Duration 30 min
Exercises 6
Equipment Yes

As an Olympic-level swimmer from Germany, Maik Wiedenbach lifted weights four to five times a week to improve performance. After moving to the U.S., he began bodybuilding.

“When I started training people, I wanted to lead by example so I started competing,” Wiedenbach says. The former Musclemania champ adds sets and weight each session for four to five weeks, deloads for two weeks, and repeats that cycle. “I train heavy going into a show,” Wiedenbach says. “That’s the only way I keep muscle.” To stay lean year-round, he eats zero carbs on non-training days, relying on almond butter to beat cravings.

His leg workout below yields a mature, balanced physique.


Myth 1: Don’t Eat Carbs at Night.
Fact: Total calories matter more than timing. Too many carbs causes weight gain.

Myth 2: High Reps Equal More Size.
Fact: The 6- to 12-rep range, combined with excess calories, is great for size.

Myth 3: You Must Do Cardio to Lose Fat.
Fact: Cardio helps by burning extra calories, but you need to refine your diet for fat loss.

Maik Wiedenbach is an instructor of exercise science at New York University and author of 101 Fitness Myths.

Maik's Stats
Height: 6'2"
Age: 39
Weight: 230 lbs.
Residence: New York City

* In the leg workout below, do A1-A3 as a triset, resting 45 seconds between sets. Rest 3 minutes after A3.

The Workout

Exercise 1

Barbell Box Squat You'll need: Barbell, Box How to
Barbell Box Squat thumbnail
4 sets
5 reps
-- rest

Exercise A1

Elevated Back-Foot Barbell Split Squat You'll need: Barbell, Box How to
Elevated Back-Foot Barbell Split Squat thumbnail
3 sets
10 reps
45 sec rest
Elevate each heel on a 2.5-pound plate.

Exercise A2

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
3 sets
10 reps
45 sec rest

Exercise A3

Wide-Stance Barbell Squat You'll need: Barbell, Power Rack How to
Wide-Stance Barbell Squat thumbnail
3 sets
10 reps
3 min rest
Feet are outside shoulder-width apart.

Exercise 4

Sissy Squat How to
Sissy Squat thumbnail
3 sets
12 reps
-- rest

Exercise 5

Leg Press Calf Raise
leg press calf raise thumbnail
8 sets
15 reps
-- rest