Bodybuilding 102 - Legs

Bodybuilding 102 - Legs

We will look at a program for the legs and hips today. We will train the entire structure in one day. This is a sculpting workout and not a competitive bodybuilding workout. The program will work for a competitive bodybuilder off-season. I recommend a very different approach approaching competitions.

It isn't going to get round by itself!

A.   “Easy” leg day (legs are never easy!)

a.     Leg press – 3 sets x 10 reps

b.    Seated leg curls – 3 sets x 8-12 reps

c.     Seated calf (heal) raises – 5 sets x 6-8 reps

d.     Anterior Tib. (toe) raises – 3 sets x 20 reps

TRAIN B TOMORROW

B.    “Meat and potatoes” leg day (best benefits)

a.     Squats – 5 sets x 5 reps

b.    Good mornings – 5 sets x 5 reps

c.     Leg press – 3 sets x 10 reps

d.     Standing leg curls – 3 sets x 6-10 reps

e.     Walking lunges – 3 sets x 10-15 reps (each side)

f.       Standing calf (heal) raises – 5 sets x 10 reps

g.     Ant. Tib. (toe) raises – 3 sets x 20 reps

h.    Standing one leg calf (heal) raises – 3 sets x 10 reps (each side)

REST 1-2 DAYS BEFORE TRAINING C

Lifting shoes are important.

C.    “Hard work” leg day (very metabolic)

a.     gs1 Overhead squats – 5 sets x 10 reps

b.    gs1 Front squats – 5 sets x 8 reps

c.     gs1 Box squats – 5 sets x 3-5 reps

d.     gs2 Walking lunges – 5 sets x 10 reps (each side)

e.     gs2 RDL – 5 sets x 8-10 reps

f.       gs2 Lying leg curls – 5 sets x 6-8 reps

g.     gs3 Seated (heal) raises – 5 sets x 10 reps

h.    gs3 Ant. Tib. (toe) raises – 5 sets x 10 reps

i.       gs3 Standing (heal) raises – 5 sets x 15 reps

                                                                         i.      gs# - means giant set; do one set of each exercise  and that is one giant set, then do the prescribed number of giant sets (5 gs in this workout).

TAKE 3-5 DAYS OFF BEFORE TRAINING A

I never said bodybuilding was easy. The reps in this workout are very different than those a powerlifter or weightlifter wants to do. Do an A workout. The very next day do a B workout. Take a day or two off and do the C workout. Everyone should take 3-4 days off after a C workout, return with an A workout, and continue. If you want help choosing weights to lift contact me and we can develop a plan that works for you.

Get stronger doing YOUR workout!