Goal: Muscle Gain intermediate
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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.

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Hi Scott!  What if I don't want to use a barbell for squats?  Are there exercises that would be a good replacement for this, or if not, could I use dumbbells to get the same gains?  Just curious!  Thanks!


It would be neat if you had links easily clickable that pertained to any or all exercises given for each day.  Unless you already do, and I’m just missing it.  

Scott_Herman Edit Delete

@angllpz you mean links in the list of exercises in the routine write-up? I would like to make changes like that in time.. right now I don't want to mess with too much just before the app launches.. but I could definitely look at doing something like that in the future!


What alternatives can I use for the Seated Leg Extension  and the Prone Leg Curl / Seated Leg Cur. I have dumbells/barbells/cables/rack/lat pull down in my home gym but nothing to mimic this equipment. 

Scott_Herman Edit Delete

@garetjax do a front squat, sissy squat or goblet squat instead of the Leg Extension. Do leg curls on a swiss ball or a glute/ham raise instead of the Prone / Seated Leg Curl.


Hey Scott, there is no seated calves machine at my gym. Whats should I substitute in? Legs killed me nearly yesterday. Thank God it's Sunday.

Scott_Herman Edit Delete

@spuggy do a seated dumbbell calf raise - put a plate or two on the ground as an elevated platform, then grab one dumbbell and put it across both of your legs, or grab two dumbbells and put one on each leg. That's how you can do seated calf raises without a machine 😊 

Spuggy Edit Delete

Cheers buddy. Will try that next time. Thanks for the help as always. 


I’ve seen others do the barbell flute bridge but have never tried it myself. Wasn’t really sure of what the benefits were. Thanks for explaining that in this video. And yeah, guilty of thinking it looked silly 😜 

Scott_Herman Edit Delete

@closp glutes aren't just for the ladies, us guys need a strong booty too man! haha. Gives that extra power through your squat and deadlift! Who care if you look 'silly', you'll still be making more gains than the guys too scared to try it!


Just to be clear, when doing any exercise, youre alwasy increasing the weight after each set? Or is it only for the first exercise?

Scott_Herman Edit Delete

@travisreid only for the first exercise, because you're decreasing the amount of reps you're doing to work on strength. With the other exercises, your goal is muscle gain. If you are increasing the weight as you move through the sets, it means you started off too light! If anything you should have to lower the weight due to fatigue.


hey Scott quick question what exercise can I do as an alternate to glute bridges 

Scott_Herman Edit Delete

you can do a hip thrust on the bench.  Have you done those before @tespo?


One question Scott, aren’t the deadlift on pull a and stiff leg deadlift on leg day kind of overlapping ? Especially when you get into month 3. It’s basically back to back 2 days in a row. Not sure if my lower back and hamstring will recover that fast

Scott_Herman Edit Delete

@hokchun you should be OK - the stiff leg deadlift isn't about maxing out, so just focus on some good controlled reps just to burn out the hamstrings a bit more. By month 3 they should be used to the volume and frequency too!

hokchun Edit Delete

Scott, it's been three days since I finished Pull-A, but my lower back and hamstrings are still sore. My recovery obviously cannot keep up with the schedule. Im in week 2 now but still haven't done my week 1's leg workout.

Scott_Herman Edit Delete

@hokchun maybe you should try swtiching the days around then - try doing a LPP split - Legs/Push/Pull. That will give you some time between deadlifts and stiff-liegged deadlifts to recover.


question regarding one of the work outs... i go to planet fitness and they don't have any free weight barbells for the Barbell Glute Bridge, only have curling barbells that only go up to 60.. its a start but is there another variation of that workout that i can do?! or do everything else at the gym and i can always do that at home ?

Scott_Herman Edit Delete

You can do a barbell hip thurst instead in the smith machine.  check this out.  The video is bodyweight... but you just put the barbell across your hips.. similar to the barbell glute bridge


Great workout! I did this workout today and I gotta say I really feel it in my legs haha. Quick question, what workouts do you recommend substituting for seated calf raises and stiff-leg deadlift? My gym doesn't have the calf raise machine that you use in the video. As for the stiff-leg deadlift, I tried it a couple of times and I felt like I was about to hurt my back. My form is probably a mess with this exercise so I was wondering if there was an alternate routine that would work the same muscle. Thanks for the routine, can't wait to start week 2!

Scott_Herman Edit Delete

@ezbeefy did you have to crawl home? haha. For seated calf raise, just grab some dumbbells (or one dumbbell, depending on how heavy you want to go), rest them on your knees, and get something you can put your feet on so they are elevated and you can get full range of motion (either a block or stacking plates works for this). For the stiff-legged deadlift, if you think it's a form issue, post a video in the @forums and we'll take a look and give you some pointers. If you want a substitute, you can either do romanian deadlifts, glute-ham raises, or swiss ball leg curls.

ezbeefy Edit Delete

Okay sounds good, thanks for the pointers! And thankfully my gym is right below my apartment so I took the elevator back up afterwards haha