I want to follow your progress with this!

Share your
experience, post videos of your 50 rep exercises!! Pre and
post workout meals, stretching and recovery. Anything you’re
doing to prepare for the ULT leg day. Let’s build a community
of badasses.

#ULTquadguy

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Intro
Welcome guys! If you’ve followed me for any length of
time, you know that I love every aspect of this sport but I
have a passion for a well developed lower body!

When I was 16 years old I asked for a weight set so I could

start lifting and building up my arms and chest. But as a
former college football player and wrestler, my Dad
bought me a squat rack instead! It had a standard 45lb bar
and weights up to 315. I was taught at a young age that
developing a strong lower body was important, but also
forced into it by not having the equipment for any other
muscle group.

I always followed the old school bodybuilders and strived

to look like them one day! But after watching the original
Pumping Iron I realized I didn’t quite have the structure I
needed. I didn’t have the broad shoulders, big chest, wide
back. I also wasn’t naturally lean. Even as a young kid I had
no real muscle definition and carried a solid layer of body
fat. My work was cut out for me!

Over the years I’ve tried all training styles and types, from
high intensity to FST-7. I even spent a couple years
focusing on powerlifting and strength training. I’ve used
every split and muscle group combination known to man,
and I’ve taken bits and pieces of everything that worked
along the way, combined it into the style of training you
see me doing today!

Each workout in this trainer compliments the workouts

that follow and like puzzle pieces, each play an important
role in growing your legs. My workouts are intense! I am
not threatened by long workouts, or spending too much
time at the gym. If it takes over 1.5-2 hours, so be it! True
leg days should be tough, grueling, and will test your
limits. This program will not disappoint!
Isolation
When it comes to quality leg training, isolation is the name
of the game. More.. is not always more! Isolating the
primary muscle during an exercise will maximize muscle
fiber simulation, giving you more bang for your buck! I see
it all the time “Hit a wide stance squat because it activates
glutes, hams, quads!” Sure, but why would I want to hit all
those muscles with dispersed effort/weight when I’m
trying to give quads everything I’ve got??

The reason I train using so many different angles, stances,

and positions, is to ensure maximum load on ONE muscle
at a time. There will always be a second or sometimes third
muscle that is indirectly hit during an exercise, but your
job is to correct or modify your form to where you feel the
one muscle as much as possible.

Making A Connection
The mind muscle connection is the ability to deactivate all
muscles that aren’t being used, and focus on firing the one
muscle group that’s being targeted. To most people,
squatting is a point-A to point-B movement. Squatting
down and exploding up. I try to think of it as point-A to
point-Z, and all the letters in between is your brain firing
on all cylinders to engage and isolate your quads (or the
muscle being worked).

A muscle is only limited by the quality of your mind-muscle

connection while training it.

It’s no coincidence that I have the strongest mind-muscle

connection in my larger, more impressive body parts. I
believe there are no genetically weak muscle groups, they
just don’t have the same mind muscle connection and are
not being stimulated the same as your dominant muscles.
You might see the exercises I post on Instagram and think
they look weird or they’re too ‘over the top’. Why not just
stick to the basics? Trust me, I’m not doing it for the
shock-value!! I’m positioning myself in a way that targets
the specific muscle I’m working. Standard neutral stance
might work for some people, others might need a
narrower stance or wider in order to feel the contraction!
Sometimes you’ll see me pushing only through my heels or
I’ll put a board under my toes. I’ve found that exaggerating
the emphasis leads to a better mind-muscle connection,
and therefore better growth.

Powerlifting vs Bodybuilding
It’s important to distinguish between wanting to build and
shape your physique, and wanting to lift a lot of weight.
Unfortunately, not many understand that these two don’t
always go hand and hand. Powerlifting and bodybuilding
are two separate sports with similarities in training, but
different end results. In this section we’ll compare the two
and prove why a clear goal must be set!

Powerlifting is judged on how much weight you can move while

bodybuilding is judged on how your body looks, how the
muscles flow and the level of conditioning.

Think of it as the difference between wanting to hit a PR

on bench press and wanting to develop a better chest.

While movement in both bodybuilding and powerlifting is

controlled by the brain, Powerlifting is a sport of shear
strength. Accuracy and form are essential, but a
powerlifter needs to put all energy and focus on the ‘push’
or ‘pull’ to successfully lift a maximum amount of weight.
They will incorporate as many muscles as possible to get
the weight from point A to point B.
Bodybuilding, as we’ve already discussed, is a sport based
on muscle stimulation. If you watch old videos on
YouTube or read classic bodybuilding articles describing
how the pros lifted years ago, it rarely mentions how much
weight they pushed. It was all about ‘the pump’. In
bodybuilding, exercises are performed to completely
isolate a single muscle group. The weight has to be fully
loaded on the primary muscle, hindering any help from
secondary muscles. A bodybuilder won’t be able to execute
lifts at their max effort, and won’t need to for the purpose
of their end goal.

Before starting this leg trainer it’s important to ask

yourself what’s most important to you long term. If
building strength is your priority and you put your focus
on lifting as much weight as possible, you shouldn’t expect
to come out on the other end of this with a more aesthetic
and more balanced physique. Not to dog on having
strength goals because building strength can be an
incredibly rewarding journey! But keep in mind that the
two mindsets are very different and require focus in
opposing areas. Same exercises, different technique,
different goals.

Time Under Tension (TUT)

This type of training refers to how long the muscle is
under tension during each rep. The more time a muscle is
under stimulation or tension the more the muscle will
grow.

Think about doing 10 reps at a normal pace. Typically

you’d bring the weight down quickly and explode up, for
the required 10 reps. Each rep takes about 2 seconds (1
second down and 1 second up), an estimated 20 seconds
total time under tension after 10 reps.
Utilizing TUT, each portion of the rep is slowed to
increase the amount of time a muscle is under stimulus. In
the 10 rep example, you could slow the quick paced
negative to 4 seconds instead, increasing your total time
under tension to 50 seconds for 10 reps.

Adding this style of training to your entire workout

drastically increases the amount of time your muscles are
engaged and stimulated.

QUADS
It seems like nowadays the size of your body is directly
compared to how much weight you can actually move.
Everyone’s out here trying to get big legs, but they also
want to lift a lot and impress the homies. Like the previous
comparison of bodybuilding to powerlifting, you’re
dealing with two different crafts! In order to move a lot of
weight on leg day, you’ll have to bypass traditional quad
dominant exercises. A wide stance squat is going to give
you the best opportunity to lift your max, but you can kiss
quad isolation goodbye!

General rule of thumb is: the closer your stance, the more quad
dominant an exercise becomes.

Tell me if you’ve heard this one before: “Squat as low as

you can without allowing your knees to pass over your
toes” It’s bad for your knees right? Well give this a shot.
Without weight, stand with your feet directly under your
shoulders. Squat down until your knees are just about to
travel over your toes. Quarter-repping in your living room
right now aren’t you? And that’s without weight! Now take
it a step further: walk your feet out to the side and give
yourself a nice wide sumo-style stance. Squat again, and
voila! Pretty damn low and the knees are safely behind
your toes.
Unfortunately, by opening up that stance you’ve taken the
weight load OFF your quads almost entirely. It’s now
dispersed between your quads, glutes, and hamstrings!

So how do you focus that full weight load on the two slabs
of leg meat you’re trying to grow? Step 1: forget the
knees-behind-toes myth. Yes, myth. During a squat
movement, your body needs to maintain balance. Most
people with moderate mobility will naturally squat with
their ‘knees first’, bending at the ankles immediately,
loading the weight on their toes, keeping their back
straight and upright. This approach puts maximum force
on the knee joint and WILL cause pain or injury. But not
because the knees have traveled over the toe.

In a balanced squat, the hips should be moving first.

Pushing them back allows you to travel most of the
distance to the ground with your knees behind your toes.
Only at the bottom of a deep squat will they eventually be
forced out over your toes. The deeper the squat, the more
your knees will have to travel over the toes to stay
balanced. Weight should be loaded to your toes as you
explode up! Again, isolating and targeting the quad while
keeping yourself balanced and in control.

Quad Dominant Exercises

➔ Squats ➔ Sissy Squats
➔ Front Squats ➔ Smith Machine Squats
➔ Hack Squats ➔ Leg press

Shoulder width stance or closer

Feet should be planted directly underneath you (or a little

behind you in the case of sissy squats) forcing you to press
through the toes instead of walking your feet forward and
engaging your glutes
Hamstrings
This mind muscle connection has been a hard one for me
to develop over the years! What’s helped me the most is
breaking it down into two parts: inside and outside. To
focus on the inside part of the hamstring I like to go with a
wider stance (any exercise), with toes pointed in slightly.
To hit the outside part of the hamstring my stance is inside
shoulder width and toes are slightly pointed out. When I
say ‘slightly’ here, I really mean it. Over-rotating your toe
in either direction can mess with your knees and cause
injury!

Another tip for hamstring isolation, imagine squeezing

your legs together during any hamstring dominant
exercise. You can use a medicine ball between your ankles
or knees to help emphasis the squeeze. Fair warning, this is
not easy! You don’t want the mind to focus entirely on
squeezing the legs together and forget to feel the
contraction. Try nailing down the connection and
contractions for a few reps, then see if the squeeze
emphasises that feeling!

Hamstring Dominant Exercises

➔ Stiff Leg Deadlifts
➔ Lying Leg Curls
➔ Seated Leg Curls
➔ Reverse Decline Bench DB Leg Curl
➔ Nordic Curls - my favorite by far!

In order to isolate the hamstring, upper leg movement

needs to be limited. Think of your knee as the pivot point,
and the lower portion of your leg should be driving the
contraction in your hamstring.
Glutes
Building a strong mind muscle connection in your glutes is
probably the most difficult of the three! The key to
effective glute training is removing your quads from the
movement. A glute specific exercise can easily engage the
quads if done with poor form. Take the lunge or split squat
for example. Most people have been taught to ‘drive
through the heels’. If your front/extended leg knee is over
the top of or in front of your heel at all, your quads will be
engaged, similar to a single leg squat. To shift the emphasis
to your glutes, make sure your front/extended leg stride is
wide enough that your upper and lower leg create an
obtuse angle. You’ll feel the weight load on your heel or
‘behind’ your heel. This extra wide stance will force the
glutes to engage in order to get the weight up. Removing
all pressure from your toes and taking your quads out of
the equation. Keep in mind, the bar or weight should be
loaded directly over the top of your glutes.

GLute Dominant Exercises

➔ Split Squats
➔ Hip Thrusts
➔ Lunges
➔ DB Sumo Squat
➔ Wide Stance Squats
➔ Single Leg Glute Press Down (use assisted pull up)

Glute training is the opposite of quad training. If pressing

through your toes incorporates more quad, emphasising
driving through your heels will be key to activating the
glutes. In some cases I actually actually take it a step
further and perform glute exercises with my heels on a
platform, my toes hanging off, which forces me to drive
though only the heel, increasing muscle fiber activation in
the glutes!
 Rules
Time Under Tension Ratios
Negative occurs when the muscle
lengthens

Positive occurs when the muscle

shortens or contracts

Negative:Pause:Positive:Pause
example: 4 sets 10 (4:0:1:0)

4 seconds on the negative:

0 second pause on stretch:
1 second on the positive:
1 second pause on the contraction

Drop Set
example 12,10,8 drop 6
Set 1 = 12 reps,
Set 2 = 10 reps,
Set 3 = 8 reps then drop to a lighter
weight and complete 6 reps within the
same set, no rest

Superset or Compound Set

example: 4 sets 10/15, 10/15, 10/15
Complete 10 reps of the first
exercise, then 15 of the following
exercise within the same set, no rest

Abbreviations
DB = Dumbbell
BB = Barbell
 Rules
Failure
example: 3 sets 10/F, 10/F, 10/F
This example shows the previous
superset rule, but the second exercise
reps would be ‘until failure’

Rest Between Sets

As a general rule, 40-60 seconds rest
between sets
Keep in mind, my training is based
100% on the rep ranges I am trying to
hit. The 40-60 second rest is a
guideline to keep the pace but your
priority is to be able to complete the
required reps in the following set.
Intensity does not = speed. I’m not
looking to keep my heart rate up based
on rest periods. Rest long enough to
complete the next set.

Rest Between Workouts

No less than 3 days between leg
workouts to allow for adequate
recovery.

All hand placement or leg stance is

neutral or shoulder width unless
otherwise noted

Workouts to be completed in order

 week 1|workout 1
Smith Machine
(Inside shoulder width stance)
12,10,8,8

Leg Extensions
12,10,8,8 drop 8 (1:0:1:2)

Leg Press
(Feet Touching)
15,12,10 drop 10

BB Squat
(inside shoulder width stance)
12,10,8,8

Lying Leg Curl

12,12,12,12 (4:0:1:0)

Lying Leg Curl/BB Stiff Leg Deads

12/15, 12/15, 12/15

Adductor Machine
15,15,15,15 (4:0:1:2)

Split Squats
20,15,10 each leg

Standing calf raise (toes pointed in)

8 sets of 10 (4:0:1:2)
week 1|workout 2
Stiff Leg Deads
(Inside shoulder width Stance)
12,10,8,8

Lying Leg Curl

(feet together, toes pointed out)
12,10,8,8 drop 8 (1:0:1:2)

Seated Leg Curl

15,12,10 drop 10

BB Hip Thrust
12,10,8,8

Wide Stance BB Squats

12,12,12,12 (4:0:1:0)

Leg Press/Smith Machine Squat

12/15, 12/15, 12/15

Abductor Machine
10,10,10,10 (4:0:1:2)

Seated calf raise

(toes pointed out)
8 sets of 20 (4:0:1:2)
week 2|workout 1
Leg Extensions
25,20,15 drop 15

BB Squats
(inside shoulder width stance)
12,10,8,6 drop 12

Leg Press
(feet touching)
8,8,8,8 (4:0:1:0)

Hack Squats
15,12,10

DB Stiff Leg Deads

12,12,12 (4:0:1:0)

Adductor Machine
20,15,12,10 drop 10

BB Hip Thrust
10,10,10,10 (4:0:1:2)

Standing calf raise

(toes pointed out)
4 sets of 10 drop 12 drop 15 (1:0:1:2)
week 2|workout 2
Seated Leg Curl
(outside Shoulder width stance)
25,20,15 drop 15

Lying Leg Curl

(feet touching)
12,10,8,6 drop 12

Single leg Seated Leg Curl

8,8,8,8 (4:0:1:0)

BB Squats
20,15,12,10 drop 10

Reverse Lying Ham Curl Hip Thrust

15,12,10

Hack Squats (feet touching)

12,12,12 (4:0:1:0)

Abductor Machine
20,15,12,10 drop 10

Leg Extensions
10,10,10 (4:0:1:2)

Standing calf raise

(toes pointed straight)
4 sets of 10 drop 12 drop 15 (1:0:1:2)
week 3|workout 1
Leg Press/BB Squats
10/12, 8/12, 6/12
(4:0:1:0) first exercise
(1:2:1:0) second exercise

Leg Extensions
12,10,8,8 drop 8 (1:0:1:2)

Hack Squats
(close stance)
15,12,10,10 drop 10

Seated Leg Curl

20,15,12,10 drop 10

BB Hip Thrusts
8,8,8 (4:2:1:2)

Adductor Machine/Seated Quad

Contractions
4/4, 4/4
(20 second hold per rep) Both exercises

Standing calf raise

(toes pointed straight)
8 sets of 10 (1:2:1:2)
week 3|workout 2
Lying Leg Curl/BB Stiff Leg Deads
12/12, 10/12, 8/12, 6/12
(4:0:1:0) first exercise
(1:2:1:0) second exercise

Seated Leg Curl

12,10,8,8 drop 8 (1:0:1:2)

Hack Squats
20,15,12,10 drop 10

DB Split Squats
8,8,8 (4:2:1:2)

Abductor Machine/Standing Glute

Contractions
4/4, 4/4
(20 second pause per rep) both exercises

BB Squats
(Outside Shoulder width stance)
10,10,10,10 (4:0:1:0)

Calf Extension using leg press

(toes pointed out)
8 sets of 10 (1:2:1:2)
week 4|workout 1
BB Squats
(feet touching)
10,8,6,4 drop 10

Lying Leg Curl

12,10,8,8 drop 8 (1:0:1:2)

BB Squats
15,12,10,10 drop 15

BB Hip thrust
12,10,8,8 (4:0:1:2)

BB Squats
(outside shoulder width stance)
20,15,10 drop 10

Adductor Machine
20,20,20,20 (1:0:1:2)

Leg Extensions
15,15,15 (1:0:1:2)

Seated Calf Raise

(toes pointed out)
30, 30, 30, 30 (1:0:1:2)
week 4|workout 2
Lying Leg Curl
(feet touching)
10,8,6,4 drop 10

BB Squats
(feet touching)
12,10,8,8 drop 8

DB Stiff Leg Deads

15,12,10,10 drop 15

BB Squats
12,10,8,8

Seated Leg Curl

(outside shoulder width stance)
20,15,10 drop 10

Leg Extensions
8,8,8,8 (4:0:1:2)

BB Hip Thrusts
15,15,15,15 (1:0:1:2)

Standing Calf Extension

(toes pointed straight)
30, 30, 30, 30 (1:0:1:2)
 week 5|workout 1
Hack Squats
(Feet touching)
12,10,8,6 (1:2:1:0)

Leg Extensions
12,10,8,8 drop 8 (1:0:1:2)

Body Weight Sissy Squats

4 sets F (4:2:1:0)

BB Squat
12,10,8 (1:2:1:0)

Lying Leg Curl

(outside shoulder width stance)
12,12,12,12 (4:0:1:0)

Adductor Machine/Abductor Machine

12/15, 12/15, 12/15 (4:0:1:2)

BB Hip Thrust
10,10,10 (4:0:1:2)

Standing calf raise

(toes pointed straight)
10 sets 10 (1:0:1:2)
 week 5|workout 2
BB Stiff leg Deads
(toes elevated)
12,10,8,6 (1:2:1:0)

Lying Leg Curls

12,10,8 drop 8 (1:0:1:2)

Seated Leg Curls

15,12,10 drop 10 (4:2:1:0)

BB Squat
(outside shoulder width stance)
12,10,8,6 (1:2:1:0)

Smith Machine Split Squat

(outside shoulder width stance)
12,12,12,12 (4:0:1:0)

Leg Press
20,15,12,10 drop 10

Adductor Machine/Abductor Machine

12/15, 12/15, 12/15 (4:0:1:2)

Leg Extensions
10,10,10,10 (4:0:1:2)

Standing calf raise

10 sets 10 (1:0:1:2)
week 6|workout 1
BB Squats
(inside shoulder width stance)
12,10,8,8 drop 8 drop 10

Body Weight Sissy Squats

3 sets Failure (10:0:1:0)

Leg Press
(close stance)
6,6,6 (4:0:1:0)

Stiff Leg Deads

25,20,15,10 drop 10

Abductor
12,12,12 (4:0:1:0)

Adductor
20,20,20 (1:0:1:2)

Walking Lunges
12,10,8,8 (each leg)

Leg Extensions
30,25,20,20 drop 20

Seated Calf Raise

(toes pointed out)
8 sets 5 (4:0:1:2)
week 6|workout 2
Lying Leg curl
(feet touching)
12,10,8,8 drop 8 drop 10

BB Stiff Leg Deads

(feet touching)
6,6,6,6,6 (4:0:1:0)

Leg Extensions
25,20,15,10 drop 10

Adductor
12,12,12 (4:0:1:0)

Abductor
20,20,20 (1:0:1:2)

Hack Squat
(high and wide foot placement)
12,10,8,8

BB Squats (wide stance)

30,25,20,20 drop 20

Standing Calf Raise

(toes pointed out)
8 sets 5 (4:0:1:2)
week 7|workout 1
Hack Squats
30,25,20 drop 20

Leg Press
20,15,10 drop 10

BB Squats
(Inside shoulder width stance)
15,12,10,8 drop 10

Leg Extensions
12,10,8,6 drop 12 (1:0:1:2)

Lying Leg Curl

(wide stance)
6,6,6,6 (4:0:1:4)

Adductor Machine
50,50,50

Hip Thrusts
10,10,10,10 (4:0:1:2)

Single leg Seated Leg Curl

10,10,10,10 each leg (4:0:1:2)

Calf Extension using Leg Press

30,25,20,15
week 7|workout 2
Stiff Leg Deads
(outside shoulder width stance)
30,25,20,15 drop 15

Lying Leg Curls

20,15,10 drop 10

Seated Leg Curls

(feet touching)
15,12,10,8 drop 10

DB Split Squats
12,10,8,6 drop 12 (1:0:1:2)

Leg Extensions
6,6,6,6 (4:0:1:4)

Abductors
50,50,50

BB Squats
10,10,10,10

Leg Press
10,10,10,10 (4:0:1:0)

Smith Machine Calf Raise

(toes pointed out)
30,25,20,15
 week 8|workout 1
BB Front Squats
20,15,12,10 drop 15

BB Squats
(feet touching)
12,10,8,8 drop 8 (1:0:1:2)

Leg Press
(Wide, high stance)
15,12,10 drop 10

Leg Extensions
20,15,10 drop 10

Reverse Decline Bench DB Leg Curl

12,10,8,6 (1:2:1:2)

Stiff Leg Deadlifts

6,6,6 (4:2:1:0)

Quad Contractions
2,2,2,2 (30 second hold per rep)

Bodyweight Hip Thrust Glute

Contractions
2,2,2,2 (20 second hold per rep)

Standing calf raise (toes pointed in)

8 sets 10 (4:0:1:2)
week 8|workout 2
Reverse Decline Bench DB Leg Curl
20,15,12,10 drop 15

Seated Leg Curl

12,10,8,8 drop 8 (1:0:1:2)

Leg Press
(Wide, high stance)
15,12,10 drop 10

DB Sumo Deadlift
20,15,10 drop 10

BB Squats
12,10,8,6 (1:2:1:2)

Leg Extensions
6,6,6 (4:2:1:0)

Bodyweight Hip Thrust Glute

Contractions
2,2,2,2 (30 second hold per rep)

Quad Contractions
2,2,2,2 (20 second hold per rep)

Seated calf raise (toes Pointed out)

8 sets 10 (4:0:1:2)
week 9|workout 1
Walking DB Lunges
12,10,8,8 each leg

Leg Extensions
12,10,8,8 drop 8 (1:0:1:2)

Leg Press
30,30,25,25,20,20,15,15
(1:5:1:0) every 5th rep

BB Squat
(inside shoulder stance)
8,6,4

Stiff Leg Deads

(toes elevated)
15,12,10,8 drop 8

Quad Contractions/Hip thrust Glute

contractions
3/3, 3/3,
(20 second hold per rep) Quads
(30 second hold per rep) Glutes

Adductor Machine
15,15,15 (1:0:1:4)

Leg Press Calf Extension

(toes pointed out)
8 sets 10 (4:0:1:2)
 week 9|workout 2
Walking DB Lunges
12,10,8,8 each leg

Smith Machine Stiff Leg Deads

12,10,8,8 drop 8

Lying LEg Curl

30,30,25,25,20,20,15,15
(1:5:1:0) every 5th rep

BB Hip Thrust
8,6,4

Hack Squat (close stance)

15,12,10,8 drop 8

Quad Contractions/Hip thrust Glute

contractions
3/3, 3/3,
(20 second hold per rep) Quads
(30 second hold per rep) Glutes

Smith Machine Squats

12,10,8,8

Adductor Machine
10,10,10 (4:0:1:2)

Standing calf raise (toes pointed in)

8 sets 15 (1:0:1:4)
week 10|workout 1
Leg Extensions
6,6,6 (4:0:4:4)

BB Squats (shoulder width stance)

6,6,6 (10:0:1:0)

Leg Press (feet touching)

6,6,6,6 (4:2:1:0)

Sissy Squats
4 sets Failure (4:2:1:0)

Reverse Decline Bench DB Leg Curl

12,10,8,6 drop 8 drop 12

Adductor Machine/Abductor Machine

12/15, 12/15, 12/15

Barbell Hip Thrust

12,10,8 drop 8 drop 12

Seated Leg Curl

8,8,8 (1:0:1:3)

Standing calf raise

(toes pointed straight)
10 sets 6 (4:0:1:2)
week 10|workout 2
Reverse Decline Bench DB Leg Curl
6,6,6 (4:0:4:4)

Seated Leg Curl

6,6,6 (10:0:1:0)

Reverse Lying Leg Curl Hip Thrust

6,6,6 (4:2:1:0)

Seated leg curl

8,8,8,8 (4:2:1:0)

BB Front Squats
(inside shoulder width stance)
12,10,8,6 drop 8 drop 12

Abductor Machine/Adductor Machine

12/15, 12/15, 12/15

Hack Squats
12,10,8 drop 8 drop 12

Leg Extensions
8,8,8 (1:0:1:3)

Seated calf raise

(toes pointed in)
10 sets 6 (4:0:1:2)
week 11|workout 1
BB Squats
5,5,5,5 (1:2:1:0)

BB Squats
(Inside shoulder width stance)
5,5,5,5 (1:2:1:0)

Lying Leg Curl

8,8,8 (4:0:1:0)

Cannonball Leg Press

30,30,30

DB Split Squat
(back foot elevated)
12,12,12 (4:0:1:0)

Adductor/Abductor
20/20, 20/20, 20/20 (1:2:1:2)

Leg Extensions
20,20,20,20 (1:0:1:2)

Seated Leg Curl

20,15,10 drop 10 drop 10

Leg Press Calf Extension

(toes pointed out)
10 sets 10 (4:0:1:2)
week 11|workout 2
DB Stiff Leg Deads
5,5,5,5 (1:2:1:0)

Lying Leg Curl

(Inside shoulder width stance)
5,5,5,5 (1:2:1:0)

BB Squats
8,8,8 (4:0:1:0)

DB Sumo Deadlift
30,30,30

DB Split Squat
(back foot elevated)
12,12,12 (4:0:1:0)

Adductor/Abductor
20/20, 20/20, 20/20 (1:2:1:2)

Leg Extensions
20,20,20,20 (1:0:1:2)

Hack Squats
20,15,10 drop 10 drop 10

Standing Calf Raise

(toes pointed in)
10 sets 10 (4:0:1:2)
week 12|workout 1
BB Squats
(inside Shoulder Width stance)
12,10,8,6,4 drop 6 drop 8 drop 10 drop 12

Leg Extensions
20,20,20 (1:0:1:2)

BB Stiff Leg Deads/Lying Leg Curl

10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:0:1:2) second exercise

Leg Press
25,20,15

Leg Extensions
12,12,12 (4:0:1:2)

Adductor Machine
40,30,20

Smith Machine Split Squat

12,10,8,6 drop 12

Single Lying Leg Curl

15,12,10 each leg

Seated calf raise

10 sets 10 (4:0:1:2)
week 12|workout 2
Stiff Leg DeadLift
(toes Elevated)
12,10,8,6,4 drop 6 drop 8 drop 10 drop 12

Lying Leg Curl

20,20,20 (1:0:1:2)

BB Squats/Leg Extensions
10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:0:1:2) second exercise

Leg Extensions
25,20,15

Seated Leg Curl

12,12,12 (4:0:1:2)

Abductor Machine
40,30,20

BB Hip Thrust
12,10,8,6 drop 12

Standing calf raise

10 sets 10 (4:0:1:2)
week 13|workout 1
Adductor Machine
30,25,20,15 drop 15

Leg Press
(close stance)
12,10,8,6,8,10,12 (1:2:1:0)

Leg Extensions
15,15,15,15 (4:0:1:2)

Smith Machine Front Squat

12,10,8,6 drop 12

DB Stiff Leg Deads/Lying Leg Curl

10/12, 10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:0:1:2) second exercise

BB Squats
(feet touching)
6,6,6,6 (6:0:1:0)

Seated calf raise

(toes pointed in)
10 sets 8 (4:0:1:4)
week 13|workout 2
Abductor Machine
30,25,20,15 drop 15

BB Stiff Leg DeadLift

(inside shoulder width stance)
12,10,8,6,8,10,12 (1:2:1:0)

Lying Leg Curl

15,15,15,15 (4:0:1:2)

Seated Leg Curl

12,10,8,6 drop 12

Leg Press/Leg Extensions

10/12, 10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:0:1:2) second exercise

BB Squats
(feet touching)
6,6,6,6 (6:0:1:0)

Leg Press Calf Extension

(toes pointed Out)
10 sets 8 (4:0:1:4)
week 14|workout 1
BB Squats
(inside shoulder width stance)
30,30,30

Leg Press
(feet touching)
25,25,25 (1:2:1:0)

Leg Extensions
20,20,20 (1:2:1:2)

Weighted Sissy Squats

10,10,10 (4:0:1:0)

Lying Leg Curl

4,4,4,4 (5:0:1:5)

BB Hip Thrusts
4,4,4,4 (5:0:1:5)

Adductor Machine
4,4,4,4 (5:0:1:5)

Standing Calf Raise

5 sets 10 drop 10 drop 10
First 10 reps = toes in
Second 10 reps = toes straight
Third 10 reps = toes out
week 14|workout 2
Lying Leg Curl
(heels touching, toes pointed out)
30,30,30

Stiff Leg DeadLift

25,25,25 (1:2:1:0)

Seated Leg Curl

20,20,20 (1:2:1:2)

BB Squats
10,10,10 (4:0:1:0)

Leg Extensions
4,4,4,4 (5:0:1:5)

BB Hip Thrusts
4,4,4,4 (5:0:1:5)

Abductor Machine
4,4,4,4 (5:0:1:5)

Calf Extension using leg press

5 sets 10 drop 10 drop 10
First 10 reps = toes in
Second 10 reps = toes straight
Third 10 reps = toes out
week 15|workout 1
BB Front Squat/BB Back Squat
10/12, 10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:2:1:0) second exercise

Leg Press
8,8,8,8,8,8 (4:2:1:0)

Leg Extensions
10,8,6 drop 8 drop 10 (1:2:1:2)

Reverse Decline Bench DB Leg curl

12,10,8,6 drop 12

Lying Leg Curl

10,10,10,10 (4:0:1:0)

Reverse Lying Leg Curl Hip thrust

10,8,6 drop 10 (4:2:1:2)

Adductor Machine
10,10,10,10 (1:0:1:5)

Leg Press Calf Extension

(toes pointed out)
10 sets 6 (4:4:4:4)
week 15|workout 2
Stiff Leg Deadlift/Seated Leg Curl
10/12, 10/12, 10/12, 10/12
(4:0:1:0) first exercise
(1:2:1:0) second exercise

Lying Leg Curl

8,8,8,8,8,8 (4:2:1:0)

DB Sumo DeadLift
10,8,6 drop 8 drop 10 (1:2:1:2)

BB Front Squat
12,10,8,6 drop 12

Leg Extensions
10,10,10,10 (4:0:1:0)

Smith Machine Split Squat

10,8,6 drop 10 (4:2:1:2)

Abductor Machine
10,10,10,10 (1:0:1:5)

Seated Calf Raise

(toes pointed in)
10 sets 6 (4:4:4:4)
week 16|workout 1
BB Back Squat/BB Front Squat
4/6, 4/6, 4/6, 4/6
(1:2:1:0) first exercise
(1:4:1:0) second exercise

Bodyweight Sissy Squats

4 sets Failure (4:2:1:0)

Leg Press
6,6,6,6 (4:0:1:0)

Lying Leg Curl

(heel touching, toes pointed out)
12,10,8,10,12 (1:0:1:2)

Adductor Machine
20,20,20,20
(1:0:1:5) every 5th rep

Reverse Lying Leg Curl Hip thrust

10,8,6 drop 10 (4:2:1:2)

Leg Press
30,25,20,15,10

Standing Calf Raise

(toes pointed out)
40,35,30,25,20,15,10,5
week 16|workout 2
Seated Leg Curl/Lying Leg Curl
4/6, 4/6, 4/6, 4/6
(1:2:1:0) first exercise
(1:4:1:0) second exercise

Nordic Curls
4 sets Failure (4:2:1:0)

Smith Machine Wide Stance Squats

6,6,6,6 (4:0:1:0)

Leg Extensions
12,10,8,10,12 (1:0:1:2)

Abductor Machine
20,20,20,20
(1:0:1:5) every 5th rep

Hack Squat
10,8,6 drop 10 (4:2:1:0)

Reverse Lying Leg Curl Hip Thrust

30,25,20,15,10

Seated Calf Raise

(toes pointed in)
40,35,30,25,20,15,10,5