This four-week leg training program developed by specially for pumping the lower body on a separate day, will show a unique training strategy and will help to reach a completely another level.
- short information
- Program description
- Week 1: Method of Combining Strength, Reps, and Shock therapies
- Week 2 : Exponential Quick Switch Method
- Week 3 : Stretch / Peak / Eccentric / Concentric muscle contraction
- Week 4: Muscle Damage / Enrichment
short information
- Main goal: build muscle
- Type of training: split for a specific muscle group
- Level of training: for advanced
- Duration: 4 weeks
- Number of lessons per week: 1
- Duration: 45-7 0 minutes
- Sports equipment: barbell, own weight, dumbbells, fitness equipment
- Gender: The scheme is targeted at both women and men.
Program description
When it comes to pulling glands, it comes to mind so called “day of legs”, distinguishing men from boys, champions from lovers and winners from imitators.
To be honest, anyone who loves leg workouts must have at least some masochistic inclinations.
I mean, there is nothing tougher than doing approach after approach squats, lunges, Bulgarian split squats, leg presses, hard traction exercises on the legs, especially when you do each approach to a complete failure.
But at the same time, it is this pain, panting and awareness that you sweat, make you proud of yourself. When it’s just hard for you to move around and get from the hall to the car, you understand that you have taken another small step towards your main goal.
This article is for such people. Real wrestlers in the gym the hall, who are always ready for trials and they will not stop at the thought of that you have to work hard. I write for guys and girls who look forward to a day of legs, and not come up with reasons to skip a workout.
The following is a monthly plan of hard training on the legs, in which apply various methods.
Week 1: Method of Combining Strength, Reps, and Shock therapies
During training, the number of repetitions, pace and intensity to make all your muscles burn demonstrate their overstrain, thereby shocking the body.
| Exercise | Pace | Number of approaches | Number of repetitions |
| Hack squats | 5/1 / X | 4 | 4-6 |
| Leg press | 2/1/1 | 3 | 16-20, 13-15, 10-12 |
| A1. Barbell Lunges | 3/0/1 | 2 | 10-12 for each leg |
| A2 Leg extensions | 2/0/1 /1 | 2 | 7-9 |
| Leg curl | 5/1 / X | 2 | 4-6 |
| Camp exercise | 2/1/1 | 3 | 16-20, 13-15, 10-12 |
| Sitting leg curl (with rest between sets) | 3/0/1/1 | 2 | 7-9 |
Week 2: Exponential Quick Switch Method
This workout helps muscles contract quickly due to high reps (to deplete slowly shrinking fibers) and complex rises (to excite the central nervous systems).
| Exercise | Pace | Number of approaches | Number of repetitions |
| Foot extension | 2/0/1 | 3 | 21-25 |
| Squats | 4/0 / X | 2 | 4-6 |
| Leg press | 3/0/1 | 3 | 10-12 |
| Bulgarian lunges in Smith | 2/1/1 | 3 | 10-12 |
| Sitting leg curl | 2/0/1 | 3 | 21-25 |
| Leg curl | 4/0 / X | 2 | 4-6 |
| Inclined hyperextension | 2/1/1 | 2 | 10-12 |
| Exercises for the adductor muscles of the thigh | 2/0/1/1 | 2 | 10-12 |
Week 3: Stretch / Peak / Eccentric / Concentric muscle contraction
During this workout, exercises are performed at four paces. (one per exercise), each of which emphasizes a separate plot of the amplitude of motion. When performing a separate exercise muscles strain in different ways and this allows you to develop different groups the muscles.
| Exercises | Pace | Number of approaches | Number of repetitions |
| Sissy squats | 2/4/1 | 3 | 10-12 |
| Foot extension | 2/0/1/4 | 3 | 10-12 |
| Smith Squat | 4/1/1 | 2 | 7-9 |
| Leg press | 2/1/4 | 3 | 7-9 |
| Dumbbell Exercise | 2/4/1 | 2 | 7-9 |
| Sitting leg curls | 2/0/1/4 | 2 | 10-12 |
| Leg curls | 4/1/1 | 2 | 7-9 |
| Leg curl | 2/1/4 | 3 | 7-9 |
Week 4: Muscle Damage / Enrichment
This training is aimed at maximizing stimulate muscle micro-destruction, thereby causing anabolic effect in the first part of the workout. Then in the second half training, the emphasis is shifted to enriching the muscles with blood and hormones, nutrients and oxygen.
| Exercises | Pace | The approaches | Repetitions |
| Squats | 3/0 / X | 4 | 3-4 |
| Foot extension | 6/0/1 | 3 | 5-7 |
| Leg press | 2/0/1 | 2 | 26-30 |
| One leg extension | 2/0/1 | 2 | 26-30 on each leg |
| Sitting leg curls | 3/0 / X | 3 | 3-4 |
| Inclined hyperextension | 2/5/1 | 3 | 5-7 |
| Leg curls | 2/0/1 | 3 | 26-30 |
* Author’s note: the word tempo is used to mean the speed of lowering and lifting the weight and the duration of the pause in each phase of repetition. Expressed in seconds and starts at the bottom point of exercise (negative phase), continues at midpoint (stretching), then at the top of the exercise (positive phase), and the fourth number, if any, indicates the peak reduction the muscles.