Legs - Power and Volume
(Week 4, Aggressive Fat Loss Cycle)Day Overview
This session focuses on maximizing hypertrophy and strength in the legs through high-volume compound lifts and targeted accessory movements. The workout begins with heavy squats to recruit maximum muscle fibers, followed by supersets of lunges and leg presses to elevate metabolic stress. Finishing with calf raises ensures comprehensive lower limb development. Rest periods are kept minimal to sustain intensity and promote fat loss, while the exercise order emphasizes fatigue management and muscle engagement.
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 8-10 reps with an RPE of 8 on the first set, progressing to RPE 10 on the last. Focus on controlled descent and explosive upward drive to maximize muscle recruitment. Use a squat rack for safety and ensure proper form to prevent injury. Rest 60 seconds between sets to maintain intensity and metabolic stress.
Working Sets:
4
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• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Complete 3 sets of 12 reps per leg with an RPE of 8-9. Use dumbbells for added resistance if desired. Focus on full range of motion and steady pace to increase hypertrophy and endurance. Rest 45 seconds between sets to keep intensity high.
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 10-12 reps with an RPE of 8. Keep feet shoulder-width apart and avoid locking knees at the top. Use a controlled tempo to maximize muscle tension. Rest 60 seconds between sets.
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:
Execute 4 sets of 15-20 reps with an RPE of 8. Pause briefly at the top for peak contraction. Focus on full range of motion and slow tempo to target the calves effectively. Rest 30 seconds between sets.
Working Sets:
4
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 4 sets of 15-20 reps with an RPE of 8. Use bodyweight or calf raise machine, emphasizing a slow eccentric and concentric phase. Rest 30 seconds between sets to sustain metabolic stress.
Working Sets:
4