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Volcano Legs! Increase MUSCLE & STRENGTH!

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If you have been looking for the ULTIMATE Strength & Muscle gain routine then you have found it! This routine is going to hit your legs so hard they are going to feel like they are going to EXPLODE! By hitting both low & high rep ranges we will be stimulating growth by increasing the sarcoplasmic volume of the muscle cells and creating more contractile proteins within the muscle fibers. Spare NO REPS Hermanites, hit it until it hurts!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Squat Rack

  2. Barbell

  3. Plyo Box or Bench

  4. Dumbbells

List of Exercises:

  • 5 sets

  • Rep range will vary per set

  • Set 1: 5 reps / Set 2: 8 reps / Set 3: 10 reps / Set 4: 8 reps / Set 5: 5 reps

  1. Barbell Squats

  2. Dumbbell Stepping Lunge

  3. Gliding Hamstring Curl

  4. Barbell Hip Thrust

NOTE: Timestamps are available for each exercise in the info section of the video when watching on YouTube.

  • Rest 30 - 90 seconds between sets

  • You can change the order of the exercises

Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

  • Perform each exercise for 5 sets before moving to the next exercise and the workout is finished once you perform the last exercise.

  • This routine can be done 1 – 2 times a week.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the SHF Meal Plan.


Gonna do this my next leg day. Do I use the same weight through out the rep ladder? Or go down in weight as the reps go up? 

Scott_Herman  Edit  Delete  Close

Nice!!  You basically try to use as much weight as you can per set.  So increase as reps go low and decrease as reps get higher... also.. for gliding hamstring curl.. if you want to switch that out for like a PRONE or SEATED leg curl that is ok!


God damnit! My hamstring started cramping on the first rep on Gliding Hamstring Curl! My hamstring was NOT ready for that kind of muscle activasion! My new favorite hamstring excercise!

Scott_Herman  Edit  Delete  Close

Oh yeah @simonstoltz, those are rough!  but they work right?! haha


Should you increase the weight and lower the reps, or should you use the same weight through all the sets?

Scott_Herman  Edit  Delete  Close

you increase the WEIGHT while you lower the reps :-D

SimonStoltz  Edit  Delete  Close

😝 I mean lower the weight and lower the reps 


THose hamstring exercises are HARDCORE!  Have fun guys! haha