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Limitless Legs
Limitless Legs
Thanks
Andrew Vadnal
Ryan Sauer
Nathan Doran
Xavier Comas
Supporters
Introduction
Warm-up
Equipment
HOWTOFOLLOWTHELL PROGRAM
WORKOUT
A B C D E F
1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Monday
Tuesday
Wednesday
Thursday
Friday
Sat urday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Sat urday
Monday
Tuesday
Wednesday
Thursday
Friday
Sat urday
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Sat urday
Sunday
1 Day LL Split Sample:
Monday
Tuesday
Wednesday
Thursday
Friday
Sat urday
Sunday
Deloading
Decrease the amount of sets by 1–2
Keep the reps on working sets
the same as the previous session
Thisishow to apply a deload with theaboveguidelines:
Example 1:
Workout ALevel 1 (1 cycle)
Workout BLevel 1 (1 cycle)
Workout CLevel 1 (1 cycle)
Workout D Level 1 (1 cycle)
Workout ELevel 1 (1 cycle)
Workout FLevel 1 (1 cycle)
Example 2:
Workout ALevel 1 (1 cycle)
Workout BLevel 1 (1 cycle)
Workout CLevel 1 (1 cycle)
Workout ALevel 2 (1 cycle)
Workout BLevel 2 (1 cycle)
Workout CLevel 2 (1 cycle)
Increase reps
Remaining on tension
Split Squat:
Keep a slight bend in thekneeat thetop
of themovement. Continuously transition
from onerep to thenext; do not rest at thetop
of themovement between reps.
The amount of sets and reps is
too easy for a specific exercise
Making exercises easier
– principles for regression
Letter
Example one:
Thismeansperform all setsfor
thestep up exerciseA1 with thenoted rest time
beforestarting thehamstring curl B1.
Letter Exercise Sets Reps Tempo Rest
Example two:
Sets
Reps
Seconds
Max
Tempo
Example:
Rest
Accumulation
PRINCIPLESFOR
BODYWEIGHTLEGTRAINING
Bodyweight vs
weighted leg training
When to rest for short duration
or longer duration
A healthy mindset for
building muscle naturally
Advice for previous or current lower body
injuries (hip, knee, ankle)
Why are reps lower
for step ups in Level 3?
(BONUS)
Body part isolation workouts,
when to use, why included?
Final Words
Daniel Vadnal