Legs - Power & Volume
(Week 1, Aggressive Fat Loss Cycle)Day Overview
This session emphasizes high-volume compound movements to maximize metabolic stress and muscle engagement for fat loss. The focus is on pushing close to failure with controlled form, integrating supersets to elevate intensity and reduce rest. The workout targets all major leg muscles, with an emphasis on progressive overload to stimulate adaptation and fat burning. Rest periods are kept minimal to sustain metabolic demand, and the exercises are selected to utilize available equipment efficiently.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 8-12 reps with an RPE of 8 on the first set, progressing to RPE 10 on the final set. Focus on maintaining proper depth and controlled tempo to maximize muscle activation and metabolic stress. Use a squat rack for safety, and keep rest between sets around 60 seconds to sustain intensity. This compound movement is essential for overall leg development and fat burning.
Working Sets:
4
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• Stiff-Legged Deadlifts
Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keep your legs straight or with a slight bend in the knees, maintaining a neutral spine throughout. Hinge at the hips by pushing your hips back, lowering the weight along the front of your legs while keeping your back flat and chest up. Lower until you feel a stretch in your hamstrings, then drive through your hips to return to the starting position. Keep the movement controlled and avoid rounding your back. Focus on engaging your hamstrings and glutes during the lift.
Prescribed Sets:
3 sets at rpe 8-9
Working Sets:
3
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• Seated Calf Raises
Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.
Prescribed Sets:
Perform 4 sets of 15-20 reps with an RPE of 8. Focus on a full stretch at the bottom and a controlled, explosive contraction at the top. Use the calf raise machine for stability and consistent resistance. Keep rest intervals around 30-45 seconds to maintain metabolic stress in the calves.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Complete 3 sets of 10-15 reps at an RPE of 8-9. Engage the core fully and maintain a neutral spine throughout the movement. This exercise complements the leg workout by strengthening the core, aiding in overall stability and posture, which supports better performance in compound lifts and fat loss.
Working Sets:
3