I’m calling this my leg overload workout. This workout consists of several different techniques used to exhaust the muscle, which makes the workout high volume in nature. Make sure you’re mentally ready for this.
One of the things I realized over the years is that legs respond better to higher reps. So I stopped going super heavy with low reps on leg day. I think it’s best to shoot for at least 12 reps but never go below 8 reps (I may up the weight on my final set of a workout and get 8 reps, but those sets are usually followed by a drop set, so technically that ends up being a high rep set anyway).
Leg Extensions *: 3 sets of 20 reps
Hack Squats **, ***: 5 sets of 12, 12, 12, 10, 8 reps (2 drop sets on final set)
Squat Machine **, ****: 5 sets of 12, 12, 12, 10, 15 reps
Leg Press *****: 3 sets of 20 reps
Seated Leg Curls: 4 sets of 12 reps (1 drop set on final set)
Standing Leg Curls: 4 sets of 10-12 reps
Leg Extensions: 3 sets of 20 reps
* I’ve found that it’s good to warm up your quads with a few sets of high rep leg extensions. I’ve noticed less joint pains and better pumps in my quads from doing this.
** I pyramid the weight each set for hack squats and the squat machine. Again, you can substitute one of those for regular free weight squats if you want.
*** The drop sets for hack squats is done on the final set which is a heavy set (heavy enough to where 8 reps is a struggle to get); I have my training partner drop a plate or so off each side 2x.
**** You’ll notice on the final set of the squat machine exercise I hit 15 reps; this means I decrease the weight for this set, going back to about the same weight I started with.
***** The leg press is brutal doing 20 reps. I use lighter weights for this but I make sure I get full range of motion on each rep; this is imperative.
****** When you get to this point you’re exhausted; I certainly was this morning. I never go too heavy on leg extensions; save your knees. But by the time you get to this point your quads are already extremely pumped anyway. I have the bar already setup for stiff leg dead lifts so I can hit a set of those immediately after leg extensions.
You’re probably asking where’s the squats on the below workout. By all means, substitute hack squats or the squat machine for free weight squats. I’m a firm believer that squats are an essential component of leg training. However, I have a bad lower back and any weight on my shoulders aggravates that so I have to find ways to train around that which unfortunately means I can’t squat anymore. I squats sometimes, but not all the time. But again, I encourage you to do squats, so just switch out one of the below main quad exercises for squats.
Train with Passion,