Legs
(Week 3, Muscle Mastery Split)Day Overview
This session targets the entire lower body with a focus on mechanical tension and controlled eccentric phases. Exercises are ordered to maximize fatigue and stimulate hypertrophy, emphasizing both compound and isolation movements for balanced development.
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 9-10 on the last. Focus on slow eccentric (lowering phase) lasting 3-4 seconds to increase time under tension. Maintain proper form and full range of motion to maximize muscle engagement.
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 8-10 reps with an RPE of 8-9. Emphasize a slow eccentric (3 seconds) to target hamstrings and glutes. Keep a slight bend in knees and hinge at hips for optimal stretch and contraction.
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 reps per leg with an RPE of 8. Focus on controlled movement, maintaining balance and full range of motion to engage all leg muscles effectively.
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:
Complete 4 sets of 10-12 reps with an RPE of 8. Use a controlled tempo, emphasizing a slow eccentric (3 seconds) and explosive concentric to maximize hypertrophy.
Working Sets:
4
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• seated calf raise
seated calf raise machine
Prescribed Sets:
Perform 3 sets of 15-20 reps with an RPE of 8. Focus on a full stretch and a controlled, slow upward phase (2-3 seconds) to fully activate the calves.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Execute 3 sets of 10-12 reps with an RPE of 8. Maintain a tight core and controlled movement, pausing briefly at full extension for increased core engagement.
Working Sets:
3