Leg Builder

This workout hits the entire lower body with high volume. Sets and reps will be high. Focus on the muscles contracting and not just moving the weight. Legs take a lot of time to grow and it is important to keep them under a lot of tension during the exercises. Go get it!

Exercise Reps Notes
Barbell Squat 8, 6, 4, 2, 10 The set of 2 should be at 90% of 1 rep max. For set of 10 drop weight in half and do it 30 sec rest.
Leg Press 12, 12, 12 3 seconds, down, 3 seconds up
Standing Leg Curl 8, 8, 8 Keep hip extended, squeeze glute
Smith Machine close stance squat 10, 10, 10 Lighter weight, torso upright, quad focus
Standing Calf Raise 15, 15, 15 Slow and controlled, push through big toe, weight on inside of foot
Leg Extensions Walking Lungessuperset 15, 15, 15 8, 8, 8 Push back into pad as hard as poss. Pull on handles and stay tight, lunges body weight right after leg ext.
Seated Calf Raise 15, 15, 15 Drop set on each set