Leg day is never really one of those days the people look forward to in the gym, and there are many good reasons why. You sometimes vomit, you walk funny for a week, you need handrails every time you sit on the toilet and that’s just a few of the side effects of a good leg day. But it also brings some of the best compound exercises for your body: Squats, lunges and some good old fashioned deadlifts. The bottom line is, Do not neglect leg day! The benefits outweigh the soreness that follows any day of the week. With that being said, get your mind right because this leg day routine for Beasts is no joke.
Get yourself stretched out and warmed-up, jump on the treadmill and get a nice little sweat going for about 5 - 8 minutes. Once you are stretched and warmed-up, make tracks towards the squat rack because we are going low to the floor people.
Sean's Leg Day Routine For Beasts:
Deep Squats: 4 sets x 12 reps, then 10 reps, 8 reps, and 6 reps. A big problem is that people don’t go 90 degrees in the knee bend. If you attempt to go lower, then you are at least going to have a better chance of getting to 90 degrees, so get low.
Leg Press: 4 sets x 15 reps, then 12 reps, 10 reps, then a drop set of 10. On the last set do 10 reps. Once completed, immediately take some weight off and complete 10 more reps. If you have a leg press machine available that lets you be positioned in an upright seated position, this is what we want. 3 sets x 20 reps of jumping stagger step squats. This means place one foot high and the opposite foot low for the beginning position squat and jump off the platform switching your foot position when you land. Continue this movement until you have completed 20 reps. Once the 20 reps are complete, you will do as many regular squats as possible and that completes one set. Fun huh?
Hamstring Curls: 4 sets x 15 reps, then 12 reps, 10 reps, then 10 reps keeping your toes pointed towards the ceiling throughout all 10.
Leg Extensions: This is one set, but it’s a triple drop set. The rep scheme is 15, 12, and 10, which means you will start with 15 reps, increase the weight and do 12 reps, increase the weight again and complete 10 more reps, with absolutely no rest in between.
That’s the workout routine my fellow Beasts! Train hard, train safe, and have fun.