Member Routine

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

intermediate
Goal: Muscle Gain intermediate
Secondary AdductorsAbductors
8
Rate This Routine
4.5
Downloadable Resources Routine Exercises Calendar

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.

Skeefus
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Are we suppose to change the weight as we progress through the sets on the squat?
Scott_Herman  Edit  Delete  Close

@skeefus yes, as the reps go down, the weight goes up!

brucewn
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I finished my legs workout this afternoon. Wow, I could barely walk up the stairs to our house. I just know I'm really going to feel it in the morning. I gave everything i had, with nothing left over. Love this whole PPL routine. Thanks Scott for all that you do.


brucewn  Edit  Delete  Close

@scott_herman I most definitely am getting the calories I need. I'm watching my macros and also keeping the carbs at about 100. I love this routine it so much better than the routine I was using for the last year. 

Scott_Herman  Edit  Delete  Close

@brucewn you are very welcome Bruce!  Keep up the great work and make sure you are eating enough food!

Shnoob
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I see why you recommend straps for the stiff-leg deadlift. I was worried about my back due to not being able to do the exercise properly but it was my grip that was the main issue. Couldn't even complete the sets :( Next week I WILL WIN 😎 

Scott_Herman  Edit  Delete  Close

@shnoob yeah man you don't want that grip strength to limit your leg gains! Strap up if you need to!

seanaskew96
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My gym doesn't have a Seated calf raise machine, any alternative I can use?

seanaskew96  Edit  Delete  Close

@scott_herman thanks for replying and for the advice Scott 

Scott_Herman  Edit  Delete  Close

@seanaskew96 you can just get a dumbbell (or two dumbbells) and place it / them on your knees while seated. Find some kind of platform or box you can put your feet on so you can still get a full stretch and flex and that way you can still do your seated calf raises!

rfc
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I train in home and don't have a rack squat. Would the barbell hack squat be a good alternative to the barbel squat presented in the video? As i can go heavier without having to worry to pull the weight from the ground to my back.

Scott_Herman  Edit  Delete  Close

@fullbug03044 that's strange that they aggravate your gout. Good to have an alternative like the hack squat!

fullbug03044  Edit  Delete  Close

@scott_herman I second Scott's opinion. I have issues with conventional back and front squats. It seems to aggravate the gout symptoms in my right toe. Don't ask me why, it just does lol. So I use barbell hack squats and can confirm how great they work and feel.

Scott_Herman  Edit  Delete  Close

@rfc yes hack squats would be a great substitution! Goblet squats would be OK too but you obviously won't be able to go too heavy on those. So hack squats are your best option without a rack.

Rickacano
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Hey Scott, sorry if this has been asked before but I couldn't find it on the other comments. Any alternative on the Stiff-leg deadlift? I'm really having a hard time to focus on the hamstrings without using my lower back

Scott_Herman  Edit  Delete  Close

@rickacano I would say a Romanian Deadlift instead.. but you might have the same issue there. Can you post a video of your form in the @forums please? We might be able to notice if there's anything you could do better to minimize feeling it in your lower back, so you can feel it in those hamstrings instead! Plus you're better to fix the problem than just ignore it 😊 

ivanlicik
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Hi Scott,

Just in case i can't do the Barbell Glute Bridge, is there any good alternative?

Scott_Herman  Edit  Delete  Close

@ivanlicik This will be great for helping with your squat man! Once you get to the B workouts, the Box Squats will help too!

ivanlicik  Edit  Delete  Close

@scott_herman Thanks, I am a little bit stuck on my squat, so i will try this exercise to support my strength on squat.

Scott_Herman  Edit  Delete  Close

@ivanlicik In terms of overload, there isn't. But you can also do hip thrusts (leaning against a bench) or cable pull throughs, but you won't be moving as much weight with those movements.

mcarlson110585
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Scott, thanks for mentioning lifting straps for those deadlifts.  I just bought myself some and those alone added 20 lbs onto my 1 rep max on deadlift.  I'm about to destroy my hamstrings on these deadlifts now!  (In the right way, of course!)

Scott_Herman  Edit  Delete  Close

@mcarlson110585 Awesome man! You should always back your raw grip for as long as you can, but then if you want to get heavier, adding chalk and/or straps is a great idea! Hope you smashed your workout!

MikeJoe
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damnit.  :(  i hyper extended my lower back 2 days ago doing those deadlifts    .  so bummed, but not going to push it and make it even worse.   may go to the gym and do whatever exercises i can as long as I don't feel any strain on my lower back.  hope this clears up in a few days.   

Scott_Herman  Edit  Delete  Close

@mikejoe Sorry to hear that man, that sucks. Got to be careful when deadlifting. In the future, when you come to the top, think about squeezing your glutes to follow through and finish the rep rather than arching your back, and that will hopefully help you to avoid any future injuries. Stay positive and do what you can with training while doing mobility/rehab for your lower back and you'll be back in no time!

MikeJoe  Edit  Delete  Close

I had good form for the most part but I was fatigued at the end and when i came up to the top, my lower spine rolled like an inverted C.  didn't hurt at the time but boy did i feel it the next morning and even more so today.   shits scary!     hate to lose my momentum, honestly look forward to going now that i have direction

afikcohen
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hi scott what can i do instead of Single-Leg Dumbbell Step-Up cause the coach does'nt allow to step on the bench and there is not box in the gyn

Scott_Herman  Edit  Delete  Close

@afikcohen Just do a dumbbell lunge instead if you have nothing to step up onto.