Ben Pakulski presents…

The Done For

You Workouts
For Colossal Legs
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a
substitute for medical counseling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program as you would with any exercise and nutrition program. If you choose not to obtain
the consent of your physician and/or work with your physician throughout the duration
of your time using the recommendations in the program, you are agreeing to accept full
responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of
Pakulski Fitness International, there are risks of injury or illness which can occur because of
your use of the aforementioned information and you expressly assume such risks and waive,
relinquish and release any claim which you may have against Pakulski Fitness International,
or its affiliates as a result of any future physical injury or illness incurred in connection with, or
as a result of, the use or misuse of the program.
Terminology

Reps

The number of times you raise and lower the resistance / weight.

Sets

The number of times you repeat the prescribed number of reps.

Tempo

The speed / pace at which you should aim to perform the various aspects of a rep, typically
broken into 4 parts:

1. the ‘eccentric’ (negative) portion of the movement, i.e., when the muscle is lengthened in
the direction of resistance
e.g., lowering the weight when performing a bench press

2. the ‘concentric’ (positive) portion of the movement, i.e., shortening / contracting the
muscle against the force of resistance
e.g., pressing the weight up during a bench press

3 & 4: the pauses taken following the completion of the concentric and eccentric portions of
the rep respectively
e.g., pausing / resting at the 2 extremes, the top and bottom of a bench press.

A tempo of ‘4-3-2-1’ for example would specify:

1. perform a 4 second eccentric

2. rest for 3 seconds following the eccentric
3. perform a 2 second concentric
4. rest for 1 second following the concentric/

Isometric holds

For the purposes of this program, an isometric hold is employed following the concentric
portion of a rep (when the muscle is fully contracted) e.g; when your elbows are as far
back as possible during a bent over barbell row. The goal is NOT simply to hold against the
direction in which the resistance is pulling, but instead to contract / squeeze the working
muscle as hard as possible throughout the duration of the isometric, while remaining in the
most maximally contracted position possible.

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‘NOS’ Sets

Perform 3 successive drop-sets following the completion of the final working set of an
exercise (unless specifically otherwise); allow no more than 10 seconds rest between drops
(ideally zero), plus decrease in load by approximately 20% each drop aiming to achieve 5 - 8
reps on each. At the end of the final full rep of the final set, end with as many partial reps as
possible through to absolute failure.

E.g:
Last set of exercise: 8 reps
Drop 1 (after 10 sec max rest): 5-8 reps with 20% less weight
Drop 2 (after 10 sec max rest): 5-8 reps with a further 20% decrease in weight
Drop 3 (after 10 sec max rest): to failure with a further 20% decrease in weight.

1 ½’s

If a set prescribes a target of 10 reps, perform 10 full reps (executed as normal) each
followed by a 1/2 rep in the strongest half of the range (typically following the eccentric).
E.g; during a lunge - come down, then come ½ way up, then back down, then all the way
up (this = 1 rep of your target reps for the set).

BPak Strip Sets

(typically performed on equipment with selectorized pin loading)

Choose a weight with which you can execute approximately 8 to 10 reps of the given
exercise. Following the final rep, immediately drop the weight stack by a single pin and
continue on (ensure to rest only as long as it takes for you (or ideally someone else) to
change the pin); repeat this process until you reach the final / minimum weight plate of the
stack!

21’s

Perform 21 reps, divided into 3 phases: 7 reps in the weakest half of the range, immediately
followed by 7 reps in the strongest half of the range, immediately followed then by 7 full reps.

E.g (using a barbell bicep curl):

1. raise the weight to halfway. Lower. Repeat a further 6 times.

2. immediately raise the weight to the top. Lower to halfway. Repeat 6 times
3. immediately lower the weight to the bottom. Now perform full bicep curls from top to
bottom for a total of 7 reps (and 21 reps in total for the exercise).

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Notes
* The Training Split / Schedule

With this being a legs specialization program, I have written out detailed workouts for the
legs, along with what I believe to be an optimal training split for them.

Many of you will want to know how to add your other muscle-groups into the schedule, and
so I’ve outlined a rough suggestion for their placement, along with how many sets I suggest
you perform for each.

How to Read the Notations

Note that each exercise has been assigned a letter, or letter plus number combination. The
purpose of which is to instruct you on how to proceed from exercise to exercise during the
workout:

1. If you see exercise ‘A’ on line 1 and exercise ‘B’ on line 2 for example, proceed as follows:

• perform exercise ‘A’ for the prescribed number of sets, resting for the prescribed duration
between each

• once all sets have been completed, rest for the same duration (unless specifically stated
otherwise)

• move on to exercise ‘B’.

2. If you see exercise ‘A1’ on line 1, exercise ‘A2’ on line 2, then exercise ‘B’ on line 3,
proceed as follows:

• perform set 1 for exercise ‘A1’

• immediately move on to exercise ‘A2’ (assuming no rest time is specified)

• following completion of the set, rest for the prescribed duration for A2

• repeat until all prescribed sets and rest are complete.

Rest Period Between Exercises

Unless specifically instructed otherwise, rest for the same duration as for the exercise you
just completed.

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Unilateral Movements

When an exercise is to be performed one side at a time (think ‘lunges’ for example), the rep
target depicted indicates the number of reps to perform per side, NOT in total; also, unless
specifically stated otherwise, take no rest between switching from one side to the other.

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Calendar

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

(e.g Mon) (e.g Tue) (e.g. Wed) (e.g Thur) (e.g Fri) (e.g Sat) (e.g Sun)
Back 18 sets
Chest
Rear Delts
16 sets
3 sets
Quads / Light Front Delts Hamstrings /
Phase 1 Hams 3 sets
- Side Delts
Light Quads
- -
4 sets
Biceps
Triceps
6 sets
6 sets
Chest
15 sets Deficit Deadlifts Hamstrings /
Phase 2 Squats / Hams
Back / Rack Deadlifts
-
Biceps
Quads -
19 sets

A.M Chest Biceps

Back / Side
Hams 15 sets 9 sets Quads (GVT Hamstrings /
Phase 3 P.M.
-
Back Tricep Leg press)
Delts / Hams
Quads
(cluster sets)
Quads 19 sets 9 sets

* repeat x2 for a total of 6 weeks.

** take 3 days off before the second cycle of 3 weeks

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Phase 1 - Day 1
Quads / Light Hams
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Bodyweight Squats
Perform as fast
(to the bottom of the range Fast but
A without regard
1 100 as possible while
controlled
-
maintaining control
for active range)
Leg Press
B (outward intention)
8 10 NOS (last 2 sets) 5-0-1-0 40 secs

C Hack Squats 8 12 NOS (last) 4-1-1-0 40 secs

Alternating Barbell 15 each

D1 Step Ups
4
side
4-0-1-0 -

Seated Leg Curls

D2 (toes dorsi flexed 4 15, 20, 25 4-0-1-0 40 secs
- pull towards shins)

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Phase 2 - Day 1
Squats / Hams
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Empty Bar Barbell Back Perform as fast
Fast but
A Squats (work within your 1 100 as possible while -
controlled
active range) maintaining control

B Front Squats 4 12 4-0-1-0 40 secs

Barbell Back Squats

Apply chains to bar
C (narrow stance for 3 sets, 6 10 4-0-1-0 40 secs
if possible
wide for last 3)
Hack Squats Apply heavy
D (feet narrow, exaggerated 3 20 band (green) from 4-0-1-0 80 secs
open toe stance) bottom if possible
4 second isometric
E1 Seated Leg Curls 7 7 4-0-1-4 -
hold
4 second isometric
Lying Leg Curls (hips
E2 7 7 hold + NOS on last 4-0-1-4 80 secs
down / body extended)
two sets

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Phase 1 - Day 5
Hamstrings / Light Quads
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Hip Abduction Machine
(posture tall, spine flat,
A 3 21 4-0-1-0 40 secs
ribs down, outward intent
through feet)
Single Leg Standing Leg
12 each 1 second eccentric
B1 Curls (all one side, then 6 4-1-1-0 -
side contraction
the other)
20 second
Barbell Stiff Leg Deadlifts
isometric hold
(stance 2” wider than
B2 6 20 in lengthened 4-0-1-0 40 secs
shoulder width, toes open
position after last
10 degrees)
set
Lying Leg Curls (hips
C 4 10 4-0-1-0 80 secs
down / body extended)

Lying Leg Curls

D 3 20 4-0-1-0 40 secs
(hips up / body flexed)
1 second
8, 12, 16,
E Leg Extensions 5 concentric 4-0-1-1 40 secs
20, Fail
contraction
Heels elevated
Barbell Back Squats
F 4 20 (one second pause 4-1-1-0 40 secs
(heels elevated 2”)
at bottom)

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Phase 2 - Day 3
Deficit Deadlifts / Rack Deadlifts
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Standing on a 4-6"
platform, grab the
4" Deficit Deadlift with bar as wide as
A 4 10 4-0-1-0 60 secs
Snatch grip possible with your
hands. Keep Chest
tall.
Set racks 2" below
knee (or where
you're comfortably
B Rack Deadlifts 4 20 6-0-1-0 40 secs
able to descend
to without rouding
your back at all)

Lying Leg Curls (hips

C 6 10 4-0-1-0 40 secs
down / body extended)

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Phase 2 - Day 5
Hamstrings / Biceps
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Hip Adduction Machine 1 second isometric
A1 (posture tall)
4 20
hold
4-0-1-1 -

Barbell Glute Bridges 4 second

A2 (barbell placed on hips)
4 6
concentric
4-0-4-0 40 secs

Glute Ham Raises

1 second eccentric
B (on 45º back extension 3 12
stretch
4-1-1-0 40 secs
machine)

Single Leg Standing Leg 10 both 1 second isometric

C Curls (slight hip extension)
4
sides hold
4-0-1-1 -

Last set BPak strip

Lying Leg Curls (body set,
D extended/hips down)
3 10
1 second eccentric
5-0-1-0 80 secs
stretch

* Followed by 10 Sets of Biceps Exercises

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Phase 2 - Day 6
Quads
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Hip Abduction Machine
2 second isometric
A (spine straight and 4 10
holds
4-0-1-2 40 secs
chest out)
Leg Extensions
21's (first 7 at the
B (try lifting knees upward 4 21
bottom)
4-0-1-0 40 secs
before knee extension)
Alternating Dumbbell Step
12 each
C1 Ups (hip extension-flex 3
side
3-0-1-0 -
glutes HARD at top)
Dumbbell Squats
C2 (Heals elevated-keep 3 8 NOS (ALL sets) 4-0-1-0 80 secs
dbell’s by hips)
Smith Machine Front
D Squats
4 8 NOS (last 2 sets) 4-0-1-0 40 secs

Dumbbell Walking Lunges

(keep posture tall, do not 25 each
E over stride. Focus on max
2
side
3-0-1-0 80 secs
knee flexion)

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Phase 3 - Day 1
A.M: Hams - Heavy
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
4 second isometric
A Bodyweight Glute Bridges 2 15
holds
4-0-1-4 40 secs

Leg Press
10, 20,
B (feet high, shoulder-width 4
30, 40
4-0-1-0 40 secs
apart, inward intent)
3rd set NOS,
Single Leg 10 each complete all drops
C1 Seated Leg Curls
3
side on 1 leg before
3-0-1-0 -
going to the next
3rd set NOS ,
Single Leg Lying Leg Curls
10 each complete all drops
C2 (hips down, body 3
side on 1 leg before
3-0-1-0 -
extended)
going to the next

Lying Leg Curls (hips 3rd set NOS +10

C3 down, body extended)
3 10
partials per set
3-0-1-0 80 secs

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Phase 3 - Day 1
P.M: Hamstrings / Quads - Giant Set
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Perform as fast
Empty Bar Barbell Fast but
A Back Squats
1 100 as possible while
controlled
-
maintaining control
Wide-Stance Barbell
B Back Squats
6 6 explosive reps 4-0-1-0 80 secs

1 1/2's - 1 second
Barbell Back Squats
8, 12, 16, pause in stretched
C (shoulder-width 5
20, Fail positon after each
4-0(1)-1-0 40 secs
w/h heels elevated)
half rep
Smith Machine
Front Squats
D (feet and knees together
4 30 6-0-1-0 80 secs
- active range only)
Hack Squats (add in
E reverse bands if possible)
4 20 - 40 secs

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Phase 3 - Day 4
Quads (GVT Leg press)
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
Pick a weight that
will cause you to
hit failure on rep
10 of set 6 or 7 -
therefore the first
Leg Press (feet shoulder
A1 width)
10 10 few sets should 4-0-1-0 -
see you hit 10 reps
without being too
close to failure.
Use this same
weight throughout.
Emphasize the
bottom end of
the range and
Bodyweight Squats
A2 (4-6" heel elevation)
10 15-20 focus on engaging 4-0-1-0 2 mins
the muscles not
completing the
reps.
Complete one side
Reverse Lunges 40 (after LAST
B (Dumbbell or Barbell)
4 12 and then the other. 4-1-1-0
set ONLY)
Full hip extension.
Hamstring focus
Glute Ham Raises
/ shove heels
C (on 45º Back Extension 4 15
hard into the pad
6-1-2-4 40 secs
Machine)
throughout

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Phase 3 - Day 6
Back / Side Delts / Hams (cluster sets)
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
(1) Begin by performing 14 sets for Back
(2) Perform 6 Sets of Lateral Raise Movements (for Medial Delts)
Lying Leg Curls Choose a weight
A (hips down, body 10 6 you could do for 3-0-1-1 30 seconds
extended) 10

Glute Ham Raises (on 45º

B Back Extension Machine)
4 15 4-0-1-2 30 seconds

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Phase 3 - Day 7
Hamstrings / Quads (Giant sets)
Target
Exercise Sets * Tempo Rest Periods Weight / Reps
Reps
* Warm up -
Progressive
A Leg Extensions 4 10
Resistence /
3-0-1-0 40
Contractions
Dumbbell Alternating
10 each 1 second eccentric
B1 Lunges (stay in one static 2
side contraction
4-1-1-0 -
spot, lunge forward)
5 second eccentric
Lying Leg Curls (hips
B2 down, body extended)
2 10 phase, 1 second 5-1-1-0 -
eccentric contraction
Dumbbell Reverse
10 each 1 second eccentric
B3 Alternating Lunges (lunge 2
side contraction
4-1-1-0 -
backwards in place)
5 second eccentric
B4 Leg Extensions 2 10 phase, 1 second 5-1-1-0 -
eccentric contraction
One Leg, Leg Press (foot 21's (bottom 1/2
B5 low, inward intent)
2 21
first)
4-0-1-0 -

B6 Two Leg, Leg Press 2 15 3-0-1-0 -

Barbell Back Squats (feet

Top half of the range
B7 narrow, toes straight 2 30
only
2-0-1-0 2 min
forward)

* the aim is to perform rep 1 with a 1 out of 10 contraction, rep 2 with a 2 out of 10 contraction etc. - all the way up to a 10 out
of 10 on the 10th rep!

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