Program Introduction:
This is a continuation of an amazing series in our database! And this is one that’s a part of my own contest prep cycle as well. It’s a great program for anyone looking to put some size on the legs, or even just refine the glutes, hams, and quads. Of the 4 in the series, this is the most difficult! Even I was crawling by the end. But you know us gym rats, we love the pain! Keep the challenge up with this one, see where you can set new PRs and beat your numbers.
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.
| Exercise Name | Reps | Sets | Weight and Notes | Tempo | Rest |
| Super Set#1 | |||||
| Back Facing Hack Squat | S1 12r S2 12r S3 10r |
3 | Increase weight for each set. The weight should be on the heavy side. Squat deep, push through the glutes to stand. | 2/0/2 | Minimal rest |
| DB Deadlift | S1 10r S2 10r S3 10r |
3 | The weight for this should be HEAVY! Keep the weight the same for each set. You should be starting to fail out by the final 2 reps. | 2/0/2 | 80-90s Btw Super Sets |
| Straight Set – No Super Set | |||||
| Walking Lunge w/ DB | 100 Reps | 1 | This is a tough one. Go at your own pace and tempo. Use a weight that’s moderate and heavy enough to challenge you, but you need to be able to perform the full set. If you need to use selective rest and stop after a few, that’s fine, but make it short. | Rest 80-90s | |
| Giant Set #1 | |||||
| Pop Squat | S1 15r S2 20r S3 25r |
3 | Thrust through the hips when you jump up to really fire the glutes. | Explosive and fast | Minimal rest |
| Cable Single Leg Glute Kickback | S1 15r S2 20r S3 25r |
3 | Feel the squeeze at the top of the motion. Use a weight that’s challenging to complete set 1. Leave it the same for the next sets, the difficulty is in the increase of volume from reps. | Explosive and fast | Minimal rest |
| Cable Pull Through | S1 15r S2 20r S3 25r |
3 | Squeeze through the glutes as you come up and down through the motion. Hinge through the hips so you really take the motion out of the lower back. Use a moderate/heavy weight, and keep it the same each set as explained above. | Explosive and fast | Rest 80-90s |
| Straight Set – No Super Set | |||||
| Sumo Squat | S1 15r S2 12r S3 10r |
3 | Increase weight for each set. | 3/1/1 | Rest 60-80s |
| Walking Lunges | 100r | 1 | Same instructions as above.
If you are fatigued, just perform these with bodyweight and no dumbbells. |
Rest 80-90s | |
| Leg Extension | S1 12r S2 10r S3 10r S4 10r |
4 | We’re going to go heavy with this to start. Increase the weight for each set, even if for just a little bit. The challenge is in trying to STILL perform a higher amount of reps against the weight increasing. So you’ll be failing out by about mid set after set 2. WATCH YOUR TEMPO! |
2/2/3
Two out, 2 hold, 3 return to start. |
Rest 80-90s |
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** 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.
Kimmy Robin
This looks absolutely horrendous… But of course, I want to try it lol
Roxie Beckles
It’s evil evil evil… And oh so good! lol