500-Rep Leg Workout


SquatsTechnically this leg workout is a total of 510 reps for quads and hams combined. I must first say that this workout should not be done for every leg workout; more like every other leg day. In fact, one of my workout partners (thanks Victor) suggested we do this type of workout this morning. He had read up on some of Ronnie Coleman’s high rep leg workouts and wanted to integrate the same workout philosophy to one of our leg days.

That being said, it looks like we’ll be alternating this high rep leg routine every other leg workout. The following week maybe you’ll want to go a little heavier on legs and stay in the 10-12 rep range. You can alternate methods (my leg workouts are usually never the same anyway).

Leg Workout

Leg Extensions: 3 sets of 20 reps

Hack Squats: 4 sets of 25 reps

Squats: 4 sets of 25 reps

Seated Leg Curls: 4 sets of 25 reps

Leg Extensions: 3 sets of 25 reps

Lying Leg Curls: 3 sets of 25 reps

The basis of this high rep leg workout is fairly simple; you’re hitting 25 reps on most every set. There’s no crazy exercises as we stick to basic leg exercises. I’ll go against the grain a little in saying this but we’re not focusing so much on full range of motion on every single rep. The focus on those things as well as muscle contractions will be on the following week.

Please don’t misconstrue this as this doesn’t mean you should have sloppy form or do all half reps. However, the focus is on the ultimate pump so it’s ok if you don’t go all the way down on every single rep. Trust me, towards the end of every set you’ll be in pain so your range of motion may indeed be sacrificed a bit.

Train with Passion,