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LEGS-A: GLUTES, QUADS, HAMSTRINGS & CALVES #SHREDCHALLENGE


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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.


jmilroy94

Hey Scott,


Unfortunately I've re-injured my hamstring in a soccer game on the weekend and I will be out of play for at least a few weeks. Would you advise that I just skip the leg day of this program until my physiotherapist advises that it is good to get back into it, or should I do something else on the leg day? Also may have to take it easy on the circuits until the initial pain is gone.


Thanks!

Scott_Herman

hrmm.. depends on the injury.  Did you pull it, tear it?  What happened?

jmilroy94

Luckily it was just a grade-one pull of the hamstring - happened while running during a soccer game. I'm currently going to the physiotherapist for it on a weekly basis. 

Scott_Herman

oh ok good!  At least you will heal up quick!  

Superhicks

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!

Scott_Herman

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!

Biadetic

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! :)

Scott_Herman

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

omarangulo17

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

Scott_Herman

@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?

omarangulo17

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

Scott_Herman

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

Achu07

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

Scott_Herman

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

Achu07

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

fenrispack

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

Scott_Herman

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

delap005

About how long should this routine take?

Scott_Herman

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

SammyGiu

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? 

Scott_Herman

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.

SammyGiu

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? 

Scott_Herman

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?

Scott_Herman

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?

grhancock

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

Scott_Herman

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