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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.

Hey Scott any tips for just utilizing dumbbells? I am not a beginner just need something to challenge me.
Scott_Herman  Edit  Delete  Close

@ccummings am not sure what you are asking?  You can't increase your weight on these exercises to make them challenging?


Hello Scott, first time trying the barbell calf raise, I have trouble keeping balance when I lift my toes at the bottom, any tips to go through it?

Scott_Herman  Edit  Delete  Close

@tranhongquang94 Make sure you are keeping your core tight and flexing your legs.  Squeeze your glutes as well. Simple things like this help.  Staying tight is crucial on any exercise that you do!

I experience extreee hamstring cramps when trying to do anything involving hamstrings. Is there to much strain? I don’t think the weight is super heavy. It almost totally kills the rest of my leg day as I’m trying to limp to a seat in the gym. Not to mention embarrassing, any tips or things I might be doing wrong? I’ve never really hit hammies super hard before.Originally my leg day was just: Back Squat, leg press, calf raises for a good 6 months now.
Scott_Herman  Edit  Delete  Close

@d1s2t7 if you are not used to training with heavier weights on hamstrings, that is common.  Even happens to me sometimes.  Just keep with it and as the hamstrings get stronger, the cramps will subside!


How do I know what weight to start with (and the number of reps), and how will I know when it's time to progress? (P.S. I'm a 17-year-old beginner who has just been doing casual gymming for 4 months)

Scott_Herman  Edit  Delete  Close

@cbseakashmanoj trial and error to know how much weight you should start with. Everyone has different strength levels. You have to find out what yours are on your own 😊 And when you can hit the rep ranges comfortably with a set weight, then you know it's time to increase!

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!


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!


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!


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!


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.


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 😊