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

intermediate
Goal: Muscle Gain intermediate
Secondary AdductorsAbductors
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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.

forward_focus

Squats was fun to do last week with the new belt.  I was spotted for the last group of 3 and was able to do 60 Kilo's though the form lagged a bit for them.  Plan to lower for the 3 next week (to 55) and will try just the 1 at 57.5 to see if I can keep the form.  All weights starting to creep up there even if only a tiny bit and last week was able to do the higher rep range for all of the exercises.  Noticing muscle growth in calves and can feel the growth in hamstrings though these are not easily visible yet.  Have a feeling that once I nail down the eating part of this, things will start to happen. 

Scott_Herman

@forward_focus sounds like you are really improving.  I am so proud of you!  You are making amazing progress!

Wstar

Yes, keep up the good work!

forward_focus

Smashed this today. Wobbled out of there.  Most embarrassing moment ... I farted during last Glute Bridge set ... and people were close by.  Not smelly (thank god) but loud ... there goes the nice old lady image :( .   

Scott_Herman

@forward_focus awesome! Sounds like you crushed your workout! And don't worry too much about the fart.. happens to me all the time when I am squeezing things super tight while training.. the leg press gets it a lot too lol.

forward_focus

About to go in.  Very afraid 😨 😂.  Bloody hail storm out there but I'm on it! 

Scott_Herman

It's about that time of year that the weather turns! haha. No excuses though right?! 😁 

forward_focus

@scott_herman I went, I saw, I kicked ass!!!!. Seriously, after a few weeks of this I can feel myself getting stronger.  Everything is easier and using either heavier weights (even if only by a couple of kilos) and/or able to do more reps (as in 10 rather than 8).

Scott_Herman

sounds awesome!  it is that addictive feeling @forward_focus!! yeah!!!!

Ghanlon

Hey everyone! Just smashed legs today! I’ve noticed some pain in my lower back lately. I️ can’t tell if It’s my muscles thanking me for the hard work while doing my stiff-leg dead lifts or if I’m using improper form on any of my other exercises. The pain seems to be in my lower back above my buttocks. I️ always check my ego at the gym doors and focus on my form and activating the appropriate muscle groups. Any advice? Thanks nation!

Scott_Herman

It's hard to say if it is a form issue or not without seeing you do the exercise.. you can post a video on your form in the @forums and we can take a look if you like 😊 But if you aren't used to doing exercises like the stiff-legged deadlift it could just be the lower back muscles reacting to a new stimulus. Is it really painful? Muscle pain you think, or deeper?

Ghanlon

I️ just got back from doing circuit A. Finished off with a cycle of burpees and my back was a bit tight, I️ think It’s just the muscles in my lower back, I’ll be sure to focus on my warm ups and keeping proper form. Thanks for the reply! Love this program dude! Thanks!

Scott_Herman

Yeah best to take the time to do mobility now to hopefully help avoid serious injuries, especially around the lower back. Keep crushing it man!!

kurac123

Hey Scott, I got pain in my lower back is it ok for me to do deadlifts and squats?

Scott_Herman

Are you warming-up your lower back before squtting or deadlifting? Have you tried a belt for support? Are you using proper form? If they are causing pain.. you most likely need to fix your form. You can post a couple of videos of you doing each exercise with light weight if you'd like a critique in the @forums 😊 

kurac123

I will trying using the belt and see if that helps, Thanks alot

Scott_Herman

Hope it helps! Just make sure you do some mobility work too as rehab to improve any injury you have there already - and prevent any more 😁 

georgecortez461

Hey Scott, I just got your welcoming letter and I appreciate it. Today I'm im doing Legs-A plus and, and you said something that I identify with which is doing certain workouts I feel embarrassed, but you Gabe me that positive vibe to just do them and not care what people think, I'm the one that'll get the results and enjoy them.

Scott_Herman

Hey Jorge you are welcome bro! Yeah don't worry about other people.. worry about yourself! I'd rather look a little silly in the gym and make better gains than the people who are too scared to try something new 😊 

georgecortez461

Exactly the one getting gains is me, I'm really proud of myself for ditching that self consciousness today, and I have you to thank. I'll keep posting my progress. Thanks Scott, keep doing what you do. 

Scott_Herman

You're welcome! Look forward to seeing your progress Jorge!

Joybulb

Scott,  I just started PPL, feels good so far, I have a few questions: I have a hard time feeling like I’m engaging my chest,  I was a tad sore, but expected more.  Fairly certain I’m hitting proper form. I always shoot for mind muscle connection,  but it is def harder to isolate my chest while benching, any suggestions? Second, I’m still sore from Pull-A, I’m assuming it’s ok to Take an additional recovery day before starting Legs A. Lastly I’m at a home gym, are there any replacements for the leg lift and leg curl?  I have a rack, bench, and free weights.

Scott_Herman

Are you making sure you are FULLY packing your shoulder when you bench?  Check this out!



Its definitely ok to take a rest day, work with your own intensity and as you get better you will be able to move right along with the calendar!


As for leg lifts, you can do reverse crunches on the floor and for prone curls.. do single-leg dumbbell romanian deadlifts.


Keep up the great work!

Joybulb

Thanks Scott, I’ve been trying to basically squeeze my shoulder blades together,  from an earlier vid I saw.  I don’t think I’ve been packing fully though.  I think I’m maybe missing the tucking downward motion.  I’ll make sure to be fully packing next workout.  Now I can’t wait to try it.  I’m also going to try dumbbell presses as well.  I tend to stick to barbell because I can get more weight like you mention in the vid.

Scott_Herman

Fully packing them will help a lot!! Show those dumbbells who's boss man! 😎 

LifesHarlequin

For the leg extensions, would it be better to swap in the Sissy Squats?

Scott_Herman

You certainly can!  I see you saw my video on those!  They are amazing right @lifesharlequin!?

Bachar

Scott, any alternatives for the barbell upright row?  I have a pain in my right shoulder, at the end of the movment (when the bar is up). Tried dumbbell, it was even worse.   Appreciate the help.  I just started this program, I might have more questions as I progress.


Thank!

Samuel  

Scott_Herman

Sorry for the late response! Can you do T-Bar rows?

Palomeque

Hi Scott, I just encouraged myself and started your push, pull, legs program today. I have been in the gym for 1 month now, but have trained for some years before after I left it for 8 months. I'm the skinny type of body guy, so I was wondering that if instead of doing the circuit day, I could start with the push, pull, legs again and rest in the seventh day, as you suggested in a video of you, I think. 

Thanks for all the help and tips you give to us! keep up with the good work! Greetings from Mexico.

Scott_Herman

You sure can!  Circuits are optional, mainly there for you just in case you start holding more BF and need to shred a bit!

Palomeque

Thanks Scott! already finished week 1. Looking for the 12 week program!

Scott_Herman

awesome!! Keep up the great work!!!