Program Introduction:
Advanced Leg Workout
Ready to Sculpt and Strengthen Those Legs?
Prepare to take your leg training to the next level with this intense, hour-long workout designed for advanced trainees. Incorporating supersets, a giant set, and the challenging overhead squat, this session will push your limits and maximize muscle engagement. Get ready to feel the burn and see the gains!
Before beginning this program you must read the following Disclaimer and Terms of Use. You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program. You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
| Superset 1 | |||||
|---|---|---|---|---|---|
| Exercise | Sets | Reps | Weight | Tempo | Rest |
| Overhead Squat | 4 | 12, 10, 8, 6 | Start light, increase weight each set | 3-1-1-1 | None/Minimal |
| Bulgarian Split Squat (each leg) | 4 | 12, 10, 8, 6 | Moderate to heavy, adjust as needed | 3-1-1-1 | 90s |
| Superset 2 | |||||
| Romanian Deadlift | 4 | 10, 8, 6, 12 | Start moderate, increase for 8 and 6, decrease for 12 | 2-0-2-0 | None/Minimal |
| Goblet Squat | 4 | 10, 8, 6, 12 | Moderate to heavy, adjust as needed | 3-1-1-0 | 90s |
| Giant Set | |||||
| Leg Press | 3 | 15, 12, 10 | Increase weight each set | 2-1-2-1 | None/Minimal |
| Walking Lunges (each leg) | 3 | 12, 10, 8 | Moderate weight, adjust as needed | 2-0-2-0 | None/Minimal |
| Hamstring Curl | 3 | 15, 12, 10 | Increase weight each set | 2-1-1-1 | None/Minimal |
| Standing Calf Raise | 3 | 20, 15, 12 | Moderate to heavy, adjust as needed | 2-1-2-0 | 120s |
Cool Down
5-10 minutes of static stretching (hamstring stretch, quad stretch, calf stretch)
TERMS AND REFERENCE
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.