This is a leg workout I did after taking a 4 day break from the gym during Thanksgiving 2011. As I’m sure we all did, I had plenty of food during this holiday season and after taking this break I was mentally and physically ready to hit the gym; what better way to do that than hitting an extreme leg workout. Over the past couple of years I’ve come to realize that quads and hams seem to respond better to higher rep ranges so I try to stay within the 12 to 20 rep range during my leg workouts. Sometimes I may go a little heavier on leg press and hack squats and get down to 8 or 10 reps on my last couple of heavy sets. But for the most part I try to keep the reps at 12 and higher.
I call this my ‘Extreme Leg Pump’ workout because, well, the name says it all. Your quads and hamstrings will be extremely pumped after this leg workout (of course, only if you train with all-out intensity). The main feature of this leg workout is that I incorporate a drop set at the end of almost every leg exercise.
Another technique I implement is ending leg press with 2 20 rep sets after doing 3 heavy sets. My rest time between my hack squat and leg press sets is probably over a minute but it’s only about 45 seconds of rest between the sets on the leg exercises following those. I must add that even my upper body was pumped after this brutal leg workout.
Hack Squats * 2 drop sets after 3rd: 3 sets of 12, 10, 8 reps (followed by drop sets)
Leg Press ** Finish w/ 2 x 20: 5 sets of 12, 10, 8, 20, 20 reps
Lying Leg Curls *** Finish w/ drop: 3 sets of 15, 15, 12 reps (followed by drop)
Leg Extensions *** Finish w/ drop: 3 sets of 20, 15, 15 reps (followed by drop)
Seated Leg Curls *** Finish w/ drop: 3 sets of 15 reps (followed by drop)
* I did a warm up of 2 sets of 12 before getting started with Hack Squats then did 3 heavy sets followed by 2 drop sets on the final-3rd heavy set. My first set was (on each side) 2 45 lb plates, 2nd set was 3 plates, and 3rd set was 3 plates and a quarter. So after my 3rd heavy set of 3 plates and a quarter on each side I immediately removed a plate and the quarters dropping it down to 2 plates on each side.
After hammering out 2 plates for about 10 reps I dropped another plate off each side making it only 1 plate on each side and hit about another 10 reps. Those last 2 drop sets are with light weight but with no rest coming off of a heavy set, they felt pretty heavy and my quads were super pumped.
** After doing 3 moderate heavy sets of leg press I dropped the weight down considerably to about 600 lbs (plus whatever the leg press bar weighs) and hit 20 reps. I then rested about 45 seconds and dropped another 100 lbs and did another 20 reps. One word for this: brutal.
*** On the last 3 exercises (lying leg curls, leg extensions, and seated leg curls) I hit a drop set at the end of each exercise going for about 10 reps on the drop.
Train with Passion,