Legs - Volume & Intensity Focus
(Week 3, Aggressive Fat Loss Cycle)Day Overview
This session emphasizes high-volume hypertrophy with aggressive intensity to maximize fat loss and muscle engagement in the legs. The workout incorporates supersets and drop sets to elevate metabolic stress, pushing muscular endurance and stimulating growth. Rest intervals are kept minimal to sustain intensity, and exercise order is designed to target all major leg muscles efficiently, with a focus on compound movements first to maximize load and fatigue the muscles effectively.
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 last. Focus on controlled descent and explosive drive upward. Use a challenging weight that allows proper form throughout. Rest 30 seconds between sets to maintain high metabolic stress. This compound movement is essential for overall leg development and fat burning due to its high energy demand.
Working Sets:
4
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• Walking Lunges with Dumbbells
Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.
Prescribed Sets:
Complete 3 sets of 12 reps per leg at an RPE of 8-9. Keep a steady pace to maximize muscular fatigue. Use moderate dumbbell weights to maintain control and proper form. Rest 20 seconds between sets. This exercise targets the glutes, quads, and hamstrings while increasing heart rate for fat loss.
Working Sets:
3
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Perform 4 sets of 10-15 reps at an RPE of 8. Immediately superset with calf raises for 15-20 reps, RPE 8. Rest 30 seconds after each superset. Focus on full range of motion and controlled movement to maximize muscle engagement and metabolic stress.
Working Sets:
4
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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. Use a slow tempo to emphasize stretch and contraction. Rest 20 seconds between sets. This targets the calves directly, supporting overall leg aesthetics and fat loss.
Working Sets:
4
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Execute 4 sets of 8-12 reps at an RPE of 8. Focus on hip hinge, keeping the back flat and engaging the hamstrings and glutes. Rest 30 seconds between sets. This movement enhances posterior chain development, aiding in fat loss and improving overall leg strength.
Working Sets:
4