Workout A Legs

Exercise

Sets

Reps

Barbell Back Squat*

B1

Walking Lunge*

8-10

B2

Lying Hamstring Curl*

C1

Pull-Through 3

C2

Standing Single-Leg Calf Raise

8-10

8-10

8-10
3

8-10

Holding a dumbbell in your right hand, place the ball of your right foot on a
low step with your unsupported left foot behind you. Your left hand should
hold the side of a squat rack for support. Perform all sets of calf raises for the
right side before switching and repeating on the left.
D

Two Minute Leg Press

2 min.

Set up a leg press machine with 70% of the weight you'd use for 10 reps. Set
a timer for two minutes and try to bang out as many reps as possible in that
amount of time. Try not to stop for rest and avoid completely locking out at
the top, keeping tension on your legs the entire time.

* Drop Set. After you complete the last rep of the last set, rest for 15 seconds,
reduce the load by 30-50%, and try to match the amount of reps with the
new weight. So if you performed 10 reps with 225 pounds on the last set of
back squats, drop the weight to 180 pounds and try to get up to 10 reps.
Workout B Legs
Exercise

Sets

Reps

Sumo Deadlift*

B1

Dumbbell Split Squat*

B2

Hip Thruster*

8-10

C1

Leg Extension

8-10

C2

Hanging Knee Raise

20-Rep Squat

20

8-10
8-10

8-10

Using your 10RM, perform 20 reps of the squat. Given that the reps exceed

the weight you can handle for one set, you'll have to take significant pauses
in-between reps towards the end of the set. Use caution with this technique.
If you can't maintain solid form, end the set and try to beat that number of
reps next week.

* Drop Set. After you complete the last rep of the last set, rest for 15 seconds,
reduce the load by 30-50%, and try to match the amount of reps with the
new weight. So if you performed 10 reps with 225 pounds on the last set of
sumo deadlifts, drop the weight to 180 pounds and try to get to 10 reps.
Workout C Legs
Exercise

Sets

Reps

Front Squat*

8-10

B1

Dumbbell Romanian Deadlift*

B2

Dumbbell Step-Up*

8-10

C1

Glute-Ham Raise

8-10

C2

Seated Calf Raise

8-10

Farmer's Walk Medley

8-10

50 yds

Grab as heavy a set of dumbbells that you can Farmer's Walk for 50 yards.
Once you complete the 50 yards, grab a second set of dumbbells that are
25% lighter and walk 50 yards. Finally grab a third set of dumbbells that are
25% lighter than the second pair and walk 50 yards. For example, a pair of
100's, 75's, and 60's. Once you've walked with all three sets of dumbbells,
the exercise is over.

* Drop Set. After you complete the last rep of the last set, rest for 15 seconds,
reduce the load by 30-50%, and try to match the amount of reps with the
new weight. So if you performed 10 reps with 185 pounds on the last set of
front squats, drop the weight to 125 pounds and try to get to 10 reps.
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________

Week 2
Workout A Legs
Exercise

Sets

Reps

Barbell Back Squat*

B1

Walking Lunge*

6-8

B2

Lying Hamstring Curl*

C1

Pull-Through 4

C2

Standing Single-Leg Calf Raise

Two Minute Leg Press

2 min.

6-8

6-8

6-8

6-8

* Double Drop Set. After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. Once completed, rest for another 15 seconds, drop the
weight by an additional 15-30%, and then get as many reps as possible,
making sure you maintain proper form.
Workout B Legs
Exercise

Sets

Reps

Sumo Deadlift*

B1

Dumbbell Split Squat*

B2

Hip Thruster*

6-8

C1

Leg Extension

6-8

C2

Hanging Knee Raise

20 Rep Squat

20

6-8
6-8

6-8

* Double Drop Set. After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. Once completed, rest for another 15 seconds, drop the
weight by an additional 15-30%, and then get as many reps as possible,
making sure you maintain proper form.

Workout C Legs
Exercise

Sets

Reps

Front Squat*

B1

Dumbbell Romanian Deadlift*

B2

Dumbbell Step-Up*

6-8

C1

Glute-Ham Raise

6-8

C2

Seated Calf Raise

6-8

Sprints

150y

6-8

6-8

100y
75y
Perform 3 sets of sprints: 150 yards, 100 yards and 75 yards, resting as
much/as little as possible between sprints. You can use a treadmill or a track
or field.

* Double Drop Set. After you complete the last rep of the last set, rest for 15
seconds, reduce the load by 30-50%, and try to match the amount of reps
with the new weight. Once completed, rest for another 15 seconds, drop the
weight by an additional 15-30%, and then get as many reps as possible,
making sure you maintain proper form.
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______________________________________________________________________________
________

Week 3
leg-press 1
Workout A Legs
Exercise
A

Sets

Reps

Barbell Back Squat*

10-12

B1

Walking Lunge*

10-12

B2

Lying Hamstring Curl*

C1

Pull-Through 3

C2

Standing Single-Leg Calf Raise

Two Minute Leg Press

2 min.

10-12

10-12

10-12

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and
then attempt 2-3 more reps. Rest another 10-15 seconds and try to bang out
another 1-2 reps.
Workout B Legs
Exercise

Sets

Reps

Sumo Deadlift*

B1

Dumbbell Split Squat*

B2

Hip Thruster*

10-12

C1

Leg Extension

10-12

C2

Hanging Knee Raise

20-Rep Squat

20

10-12
10-12

10-12

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and
then attempt 2-3 more reps. Rest another 10-15 seconds and try to bang out
another 1-2 reps.
Workout C Legs
Exercise

Sets

Reps

Front Squat*

10-12

B1

Dumbbell Romanian Deadlift*

B2

Dumbbell Step-Up*

10-12

C1

Glute-Ham Raise

10-12

C2

Seated Calf Raise

10-12

10-12

Farmer's Walk Medley

50 yards

Try to use heavier weights than in week one.

* Rest-Pause. After the last rep of your last set, rest for 10-15 seconds and
then attempt 2-3 more reps. Rest another 10-15 seconds and try to bang out
another 1-2 reps.
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______________________________________________________________________________
________

Week 4

Workout A Legs
Exercise

Sets

Reps

Barbell Back Squat 2

15

B1

Walking Lunge

15

B2

Lying Hamstring Curl

C1

Pull-Through 2

C2

Standing Single-Leg Calf Raise

Two Minute Leg Press

2 min.

15

15

Workout B Legs
Exercise

Sets

Reps

Sumo Deadlift

B1

Dumbbell Split Squat

B2

Hip Thruster 2

15

C1

Leg Extension

C2

Hanging Knee Raise

20-Rep Squat

20

15
2

15

15
15

15

Workout C Legs
Exercise

Sets

Reps

Front Squat 2

B1

Dumbbell Romanian Deadlift

B2

Dumbbell Step-Up 2

15

C1

Glute-Ham Raise

15

C2

Seated Calf Raise

15

Sprints

100y

75y
50y

15
2

15