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Leg day has arrived! Save the best for last right? At this point your body has been beaten and battered like never before, but the journey is not over yet! We are going to hit your central nervous system hard with some heavy squats to build strength and then go into the high volume portion of the routine to build some serious muscle. Keep those rest periods short and UNLEASH YOUR INNER BEAST!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Bench

  2. Barbell

  3. Machine

  4. Dumbbell

List of Exercises:

                  EXERCISE                                Sets            Rep Goal                    Rest

Barbell Squat                                               5               7, 7, 6, 4, 3                 2-3 min

Barbell Squat AMRAP                                  1                 20 - 30

Barbell Glute Bridge                                    4                 8 to 10                      60 sec.

Stiff-Leg Deadlift                                          4                 8 to 10                      60 sec.

Seated Leg Extension                                 5                 8 to 10                      30 sec.

Prone Leg Curl / Seated Leg Curl              5                 8 to 10                      30 sec.

Single-Leg Dumbbell Step-Up                    5           8 to 10 per side             30 sec.

Barbell Calf Raise                                        5                     20                         30 sec.

Seated Calf Raise (Close Stance)               5                     20                         30 sec.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


Completed! Kudos Scott. I just finished a 12 week transformation by a Mr Olympia and most workouts were :45 min same pull, push, legs and cardio. Let me just say after 1 complete week on your program I already feel a difference. AND your workouts are not :45. More like 1:45. Thanks man!


That's because for natural lifters like us.. we have to put REAL work in to see them gains!!  Thanks my bro!! Keep up the great work and post those progress pics on your profile @superhicks!


Hey sorry I'm late to the party, for your reps and sets like 7,7,6,4,3 am I adding weight to each set? And roughly what weight should tje AMRAP be?

Thanks! :)


ALWAYS try to add weight, for the 7,7,6,4,3 I suggest a spotter so you can really push it!!!  and for the AMRAP.. whatever you can do for 20-30 reps s what you should be using.. might take 1 or 2 times doing this workout to get a handle on it. :-D


Hey @scott_herman for the first exercise do I do all 7,7,6,4,3 reps consecutively. Or do I rest 2-3 minutes in between each one


@omarangulo17 rest 2-3 minutes inbetween each set. For example...

Set 1 - 7 Reps

Rest 2-3 minutes

Set 2 - 7 Reps

Rest 2-3 minutes

Set 3 - 6 Reps

Make sense?


Ok thank you. I've been doing that just wanted to make sure I was doing it right


Happy to help, keep up the great work! :-)


Bro in my normal leg routine I can do barbell squats with 15kg on each side and reps are like 15,15,12 and b4 I start weightlifting I do air squats as warmup 4 sets of 20 with no probpem it feels easy. I just wanted to ask how much should lift on the barbell squats now with ur plan. Sorry for this long question


Awesome @achu07, so pumped to see you progressing so fast! Now if you could just get a profile photo up!! lol :-D


I succesfully did it and reached 35+35kg. 😁 . And I uploaded 2 photos pls check. I dont know how to pose. :p


Ahh legs, strongest part for me, but that just means I push harder


haha you got that right!!!! PUSH IT!!!!


About how long should this routine take?


About 1 hour and 15 minutes - 1 hour and 30 minutes :-)


During this program and in general, should I always aim to train to failure on every set? And if not how often should I to maximize muscle growth? 


Not "complete failure" but to the point to where the last few reps of each set are difficult.  That is how all the workouts should be done.


Which one of your progorams would you recommend if I'm looking to make hard muscle and strength gains and can only be in the gym 4x a week? 


I suggest you try the 8 week program. It's a 5 day split, but you can mix the shoulder and/or ab workouts to create a 4-day split for yourself.

I think we already discussed this in the @forums, right?


Sorry for the late reply Gary. Your form looks great! I would just try to get a little deeper into the squat if you can. Have you seen my video MAXIMIZE YOUR SQUAT for some stretches that can help your mobility and allow you to go lower?


Thanks Scott. Can you let me know if this form is ok for squats.


you set the video to PRIVATE... it needs to be set to "unlisted"  I can't view it :(


How do I upload a video taken with my iphone. I would like for someone to critique my form using a machine that is not friendly to squats or deadlifts.


Hey @grhancock, upload it to YouTube as UNLISTED.  Then post the link here.  UNLISTED means people can only see the video if you give them the link so only we will see it :-D  But if you don't mind if anyone sees it.. just upload it as public