Legs
(Week 4, Muscle Mastery Split)Day Overview
This leg day emphasizes heavy compound movements to stimulate maximal hypertrophy in the quadriceps, hamstrings, glutes, and calves. The focus is on controlled eccentric phases and full range of motion to induce mechanical tension and muscle fatigue. Isolation movements complement the compounds for comprehensive 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. Use a controlled tempo (2-1-2), focusing on depth and core stability to maximize quad and glute 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:
Perform 4 sets of 8-10 reps with an RPE of 8. Emphasize a slow eccentric (3 seconds) and hip hinge to target hamstrings and glutes.
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 4 sets of 12 steps per leg with an RPE of 8. Maintain upright torso and controlled pace to maximize quad and glute activation.
Working Sets:
4
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• Leg Curls (Lying or Seated)
Leg curls can be performed either lying face down on a leg curl machine or seated upright. To perform the exercise, position yourself on the machine with the pad resting comfortably on your lower legs just above the ankles. Keep your torso flat against the bench if lying, or sit upright if seated. Grasp the handles for stability if available. Curl your legs by contracting your hamstrings, pulling your heels toward your glutes. Keep your hips stationary and avoid using momentum. Slowly lower the weight back to the starting position with control, maintaining tension on the hamstrings throughout the movement. Focus on a controlled, smooth motion and avoid arching your back or using your lower back to assist.
Prescribed Sets:
Perform 4 sets of 12-15 reps with an RPE of 8. Focus on a slow eccentric and peak contraction at the top to target hamstrings.
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 a slow eccentric (3 seconds) and pause at the top for maximal calf stretch and contraction.
Working Sets:
4
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• Glute Bridge
Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.
Prescribed Sets:
Perform 4 sets of 12-15 reps with an RPE of 8. Focus on squeezing glutes at the top and controlled lowering to maximize hypertrophy.
Working Sets:
4