Legs
(Week 2, Muscle Mastery Split)Day Overview
This session targets all major leg muscles with an emphasis on hypertrophy through high volume and controlled eccentric phases. Exercises are ordered to prioritize compound movements first, followed by isolation to maximize muscle fatigue and growth. The focus is on maintaining proper form and tempo to induce mechanical tension and metabolic stress.
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. Use a controlled tempo (2-1-2) emphasizing depth and full extension. Keep core tight and knees tracking over toes to maximize tension and safety.
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:
Perform 4 sets of 8-10 reps with an RPE of 8. Focus on a slow eccentric (3 seconds) and a controlled concentric. Engage hamstrings and glutes throughout, maintaining a flat back.
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:
Perform 3 sets of 12 steps per leg with an RPE of 8. Keep a steady pace, focusing on balance and muscle engagement in the quads and glutes.
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. Use a controlled tempo, emphasizing full knee extension and avoiding locking out to maintain tension.
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 3 sets of 15-20 reps with an RPE of 8. Focus on a slow eccentric (3 seconds) and a strong contraction at the top, avoiding bouncing.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 12-15 reps with an RPE of 8. Maintain core tightness and control throughout the movement, avoiding overextension.
Working Sets:
3