Super Tuesday Leg Workout

Quads 10x10

Do you have an International Leg Day at your gym? For my gym, it seems to be Wednesdays. It makes sense as many, including myself, will train upper body for the first two days followed by a leg workout, then back to upper body for the rest of the week.

I’ve decided to change my workout program to training legs on Tuesday, so I’m calling today my Super Tuesday Leg Workout. There are two reasons for this. One is due to the above that I mentioned; I no longer have to compete with half of the gym doing legs on Wednesdays. Secondly, this will allow me to train legs twice a week, and that’s the main reason.

Today’s Heavy Leg Workout

I want to cover this morning’s Super Tuesday leg workout. I consider this a heavy leg day, although I typically don’t go below 12 reps for legs (I’ve seen a much greater response in muscle growth with higher reps for legs).

  • Leg Extensions
    • 4 sets x 12 reps
  • Leg Press
    • 5 sets x 12 reps
  • Squats (plate-loaded)
    • 4 sets x 12 reps
  • Leg Extensions (FST-7)
    • 7 sets x 15 reps
  • Hammer Strength Leg Curls
    • 4 sets x 15 reps
  • Lying Leg Curls
    • 4 sets x 12 reps
  • Seated Calve Machine
    • rest-pause to 75 total reps




Leg Press Workout

FST-7 Leg Workout for Quads

You’ll notice that my last exercise for quads I used the FST-7 leg workout method. I’ve posted my FST-7 style workouts in the past but have not done this in a while. This was deemed as a new workout philosophy several years back, but it’s actually been around for decades (the old school bodybuilders in Arnold’s era trained using multiple sets and high volume).

Simply put, the FST-7 training style is pumping more blood into the muscle with those final seven sets. These typically have less rest between sets (about 30 seconds). It’s a great way to end with an extreme pump.

Leg Workout – Twice a Week

Like I mentioned above, training legs on Tuesday will set me up for hitting legs a second time on Friday. My second leg workout of the week won’t be near as intense and will be more of a pump. I’ll probably hit 4-5 sets of leg press and leg extensions, with higher reps in the 20 rep range.

By the time Friday rolls around, I’ve already trained every muscle. So in my current workout program I use that day to train certain body parts for a second time to get a pump. Historically, I’ve done a little chest, back and biceps on Fridays, and lately I’ve been throwing in a few sets of leg extensions. I’m going to start doing a little more for legs that day. And training legs hard and heavy on Tuesdays gives me enough rest between the two leg workouts.

Focusing on Leg Workouts

I’m focused on all muscle groups but I’m wanting to put more focus on my leg workouts, hence training legs twice a week. Most of us spend ample time on our upper body and typically give legs only one workout each week. That’s probably enough, especially if you’re training your legs hard (which you should be!). But I think hitting them a second time during the week, even if it’s just a quick pump session, will result in more muscle growth.

I’ll keep you update on how training legs twice a week works for me. So stay tuned for more leg workouts posts.

Train with Passion,



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