Undoubtedly the most neglected muscle groups by gym members are all contained within the legs. Personal training clients, friends and gym members all admit to a lack of structure in their leg workouts, and even a lack of actually completing dreaded leg workouts.

Now I’m not claiming this workout will make you love ‘leg-day’, it will probably make you hate it (for at least a few days after!). However it is a base from which to work from- allowing you to build an effective leg day, helping you get those legs you’ve always wanted.

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Warm up

  • Stairmaster, cross-trainer, bike, rowing machine
  • 10 minutes
  • Warms up muscles and joints
  • Mentally and physically prepare for the session
  • Dynamic stretches

Main session

 1.)    Front squats: 4 sets (1 warm up set)

  • Select Olympic bar and squat rack
  • Assume position shown in photo
  • Complete 8-12 reps to near failure
  • 60 seconds rest between sets
  • Set 4: complete a triple strip set, with no rest between sets, ALL TO COMPLETE FAILURE.
  • Keeping weight through heels, drop your bum down and backwards until your thighs are parallel with the ground
  • Hold position/isometric contraction for 1 second before powering back to the start position (don’t lock out your knees!)
  • Negative (downward/eccentric phase) should be slow and controlled- 3 seconds from start position to base of the squat.

 2.)    Quad extensions: 3 sets

  • Near failure for 2 sets of 8-12 reps
  • 60 seconds rest between sets
  • Set 3: increase weight only allowing 6-8 reps to failure
  • Then reduce weight by 30-40%, immediately completing 15-20 reps to failure
  • 1 second concentric movement
  • 1 second isometric hold with straight leg
  • 3 second negative movement,

 3.)    Jefferson squats/ dumbbell walking lunge superset: 3 sets

  • Near failure both exercises: 10 reps followed immediately by 20 strides of walking lunges
  • 90 seconds rest between sets
  • Set 3: complete 8-12 Jefferson squats to failure, followed immediately by weighted walking lunges to failure
  • Jefferson squats: 2 second concentric movement,
  • 4 second eccentric movement,
  • 1 second isometric hold at bottom of movement
  • Lunges: complete at a controlled speed

 4.)    Hamstring curl: 3 sets

  • 2 sets: 8-10 reps to near failure
  • 60 seconds rest between sets
  • Set 3: triple strip set: 6-8 reps to failure,
  • Reduce weight immediately and complete 6-10 reps to failure,
  • Same weight complete 25-30 partial repetitions
  • 1 second concentric
  • 1 second isometric
  • 3 seconds eccentric

 5.)    Calf extensions: 5 sets

  • 2 sets toes pointing in, 2 sets toes out, 1 set neutral feet position
  • 15-20 repetitions to failure
  • 45 seconds rest between sets
  • 1 second concentric
  • 2 second isometric hold
  • 2 second eccentric

Finisher

1.)    Static narrow stance wall squat hold, wide stance jump squats, burpees: 3 sets

  • 60 second narrow stance wall squat hold (thighs parallel to ground),
  • Immediately complete 10 wide stance jump squats,
  • Immediately complete 10 burpees
  • 60 second rest between sets

This is a workout I’ve used myself and inflicted upon PT clients and training partners also. It is great session for men and women alike- so grab a friend or partner, print off this workout, and get down the gym!

For further Brutal and Gruelling Leg Workouts, check out our infamous LDNM Leg Torture pack right here.

Let us know how you find this workout by tweeting us @LDN_Muscle and on facebook.

Good luck (:

Why not try MB’S LEG TORTURE 2 here: https://www.ldnmuscle.com/mbs-leg-torture-2/