500rep leg workout
| Exercise | Reps | Sets | Rest | Notes |
|
Barbell Back Box Squats |
20 Reps |
5 sets |
90 Seconds |
You will be accumulating a lot of volume if you don't feel comfortable doing box squats, transfer to a smith machine squat or a support v squat. If you can do regular barbell squats feel free to do so at your own discretion, |
|
Leg Press |
10 Reps Regular footing + 10 Reps Close Footing |
4 |
90 secs |
Initial 10 reps completed in your usual shoulder width footing on the leg press followed by an immediate 10 reps at only a fist width apart. This aims to target both the outter and inner quads |
|
Barbell Stiff Leg Deadlifts |
15 reps + 25 Bodyweight Squats with a 2 second pause. |
3 sets |
60 seconds |
Complete the initial 10 stiff leg deadlift reps followed immediately by 25 body weight squats with a 2 second pause at the bottom of each squat. |
|
Lying Hamstring Curls or Seated hamstring Curls |
10 reps + 10 reps + 10 reps |
3 sets |
45 seconds |
Drop Set. Pick a weight that you won't be able to perform any more than the required reps with. Once you fail at this weight, drop the weight lighter by 10% or one pin on the machine, then repeat for another 2 x 10 reps for a total of 30 reps. |
|
Machine Leg Extensions |
10+10 |
3 sets |
45 rest |
Initial 10 reps completed in your usual shoulder width footing on the leg extension followed by an immediate 10 reps at only a fist width apart. This aims to target both the outter and inner quads |
|
Bodweight or Weight Walking Lunges |
50 Reps |
1 Set |
NA |
FInisher: 50 reps unbrocken as best as possible walking weighted or bodyweight lunges.. |