leg days only

ABOUT T H I S T R A I N ER
This leg growth program was developed to give you a 8 week layout of
workouts utilized to aide and accelerate growth in overall development of
both your quads and hamstrings. This program is simple to incorporate into
your training as each workout is to be performed within your regular training
split on your allotted leg days. Kill it and let’s all get #teambottomheavy.

S Q UAT S T R EN G T H I D E OL OGY
In my experience/methodology, I truly believe that squats, along with
deadlifts, bench and overhead press, are the biggest muscle-building
movements that one can perform in the gym. Compound movements,
such as these, use the most amount of muscle groups and in return
build the most amount of muscle. Performing these movements, along
with accessory movements, will allow the lifter to not only build solid,
dense muscle, but also allow them the ability to become a more, well-
rounded athlete.

For this routine, I would recommend starting your squats at 60-70% of the
lifters max in week 1, then progressively adding weight each week. In the
first week, each set should be performed at the same weight (obviously
you should do the needed warm-up sets, building to your working set
weight). Once again, this is at the athlete’s discretion.

All subsequent exercises after squats are to be performed in similar

method starting at a set weight, with 5-10lbs added each following week.

Using this “powerbuilding” method will allow the lifter to see progressive
strength/muscle gains over the 6 week period, while allowing adequate
rest due to the fact that this routine should only be performed once per
week. After completion of the program, I would recommend that the
lifter follow-up with a “deload”, or lighter weight week for leg training
and then, on the 8th week, test a 1RM for the squat to see how much
progression has been made.
leg days only
W EE K 1
EXERCISE SETS / REPS

B A R B E L L S Q U AT S 4X10
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (6X20 IF USING LEG PRESS)
STIFF-LEGGED DEADLIFTS 3X10
W E I G H T E D WA L K I N G L U N G E S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20

WE EK 2
EXERCISE SETS / REPS
B A R B E L L S Q U AT S 5X8
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (7X15 IF USING LEG PRESS)
SUMO DEADLIFTS 3X10
W E I G H T E D B U L G A R I A N S P L I T S Q U AT S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20

WE EK 3
EXERCISE SETS / REPS
B A R B E L L S Q U AT S 6X6
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (6X20 IF USING LEG PRESS)
STIFF-LEGGED DEADLIFTS 3X10
W E I G H T E D WA L K I N G L U N G E S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20
leg days only
W EE K 4
EXERCISE SETS / REPS

B A R B E L L S Q U AT S 7X5
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (7X15 IF USING LEG PRESS)
SUMO DEADLIFTS 3X10
W E I G H T E D B U L G A R I A N S P L I T S Q U AT S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20

WE EK 5
EXERCISE SETS / REPS
B A R B E L L S Q U AT S 8X4
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (6X20 IF USING LEG PRESS)
S T I F F - L E G G E D D E A D L I F T S  3X10
WA L K I N G L U N G E S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20

WE EK 6
EXERCISE SETS / REPS
B A R B E L L S Q U AT S 10X3
( L E G P R E S S , I F U N A B L E T O S Q U AT ) (7X15 IF USING LEG PRESS)
SUMO DEADLIFTS 3X10
B U L G A R I A N S P L I T S Q U AT S 3X20 (PER LEG)
LEG EXTENSIONS 3X10 (EACH)
HAMSTRING CURLS
S E AT E D C A L F R A I S E S 3X20
leg days only
W EE K 7
DELOAD!

U S E T H I S W E E K T O T R A I N L E G S AT 5 0 % O F T H E W E I G H T
UTILIZED FOR WEEK #6’S TRAINING IN ORDER TO ACHIEVE
A D E Q U AT E R E C O V E R Y B E F O R E G O I N G F O R A N E W S Q U AT
MAX DURING WEEK #8.

W EE K 8
TEST!
T E S T N E W 1 R M F O R B A C K S Q U AT

ADDIT IO N A L T I P S
Go as heavy as possible while keeping good form to complete/fail at the
allotted reps per set. It’s going to hurt, but you have to get uncomfortable
if you want to grow.

Stretch and flex your quads between sets. I seriously think this has
played a major role in my leg development - this draws more blood into
the muscle and accelerates depletion/achieving the microfiber tears in
the muscle that are ultimately responsible for leg growth.

Remember, each set/rep you have to stretch and squeeze. Every rep
is an opportunity for growth.

N OT ES
leg days only
COACH B I O : RYA N T ERRY
Most people seem to know me for my legs, but don’t really know my
background...

My name’s Ryan Terry, and I’m a husband, father, strongman, bodybuilder,

powerlifter, Marine and firefighter.

I believe experiencing and training for all these things has made me
into a well-rounded athlete, and has enabled me to become strong and
aesthetic while maintaining athleticism.

I hope that my experiences in these areas, and especially leg training

will help others to build the leg size and strength that they have been
searching for. Follow this program, and continue to push yourself, then
you yourself can be a part of #teambottomheavy.