BTS84 Days 42-44 | Leg workout and recipes

BTS84 Days 42-44 - leg workout

In this episode, Gabe gives us his latest leg workout and we get more zero carb recipes as well as bulking recipes! Whether you’re doing the Genesis Program or the Unleashed (bulking program) or just looking for solid fitness/bodybuilding advice, this is a must see.

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High volume leg workout

Gabe’s high volume leg workout mentioned in the video is an advanced workout that will put your physical and mental capabilities to the test.

The full leg workout is below! But first, here’s the information on the Genesis Program Gabe talks about:


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  • GIRLS – get ridiculously toned and lean*
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  • Shredding diet written by a Master Sports Nutritionist
  • Includes supplement guide & recipes.
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  • Workouts integrate with Gym Genius App
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Watch the short, 60 second video and see what the Genesis program is all about

Actual clients shown below


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Hamstring curls

These can be lying (prone) or seated hamstring curls. Make sure you are focusing on the mind-muscle connection and pulling only with your hamstrings.

Set Super Set Reps Rest
1 No 30 2 minutes
2 No 20 2 minutes
3 No 18 2 minutes
4 No 16 2 minutes
5 No 14 2 minutes
6 No 12 2 minutes

Barbell back squats

Standard squats. It’s important to use proper form with squats. Weight should be on the heels and you should hinge at the hips. Your knees should never go in front of your toes. If they do, it typically means you are leaning forward on the decent and need to shift the weight to your heels and sit into the motion more. Also, we will be using a soft-lock on these squats at the top. Stop just short of lock out and immediately begin your descent. There should be no pause at the top. That releases the tension on the legs and our goal is to keep tension on them as long as possible to increase the pump.

Set Drop Set Reps Rest
1 No 30 2 minutes
2 No 20 2 minutes
3 No 14-16 2 minutes
4 No 10-12 2 minutes
5 No 8-10 2 minutes
6 Yes 6-8 None
12 or failure None
12 or failure 2 minutes to next exercise

Leg extensions

Try to notch up the weight each set until you find the sweet spot where you can no longer get the full amount of reps. At that point, drop back down a notch and do the remaining sets at that weight.

Set Super Set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 2 minutes
6 No 20 2 minutes to next exercise

Hamstring curls

Use a different machine than you did on the first exercise of the workout. If you used seated hamstring curls the first exercise, use lying (prone) hamstring curls for this part of the leg workout.

Set Super Set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 2 minutes

Abductor machine

This is the machine where you are pulling the pads in and closing your legs. Get a good, slow stretch on the negative motion and a slow positive motion with a split second hold at the peak.

Set Super Set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
5 No 20 2 minutes

Leg press or sled with high position, close stance

Use a stance where you legs are only a few inches apart but far enough apart that it does not interfere with the proper tracking of your knees. Also place your feet as high as possible on the pad. Also, just like on squats, this exercise will use a soft-lock method. Increase the weight from set one to set two, and then on set three, slightly drop the weight to enable yourself to get the higher reps and leave with an incredible pump.

Set Super Set Reps Rest
1 No 25 2 minutes
2 No 20 2 minutes
3 No 30 2 minutes

Final thoughts on the leg workout

Come prepared with plenty of BCAA’s, water, and even a shake with carbs in it, if you aren’t doing the Genesis Program. This will allow you to start replenishing your glycogen stores and utilize some of the simple carbs during the workout. This leg workout is brutal so come prepared to work!

Also, taking both the Xiphos and T-Volve pre-workout like Gabe and the team does, will give you an incredible, skin tearing pump! The Xiphos is our muscle pump formula and vasodilator. It will help increase the amount of blood pushed into the muscle cells while working out, and give you a crazy pump. The T-Volve is our all natural testosterone booster.


T-Volve Natural Testosterone Booster
Xiphos muscle pump formula


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