Team Body Spartan join with Shane Hall and Ronnie Conant to knock out a serious leg workout for mass building. Starting with Sumo Deadlifts for hamstring work and moving to high volume hack squats, a triple set, and finishing with extended tempo leg press, everyone crawled out of Stan Bennett’s Gym when they were done.
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Always aiming to set the bar high with leg workouts, Team Body Spartan created this workout specifically to incorporate both low and high reps. It’s a hybrid power lifting and bodybuilding workout that will push your mind and body to the limit. Full workout with reps, sets, and rest times is below!
The rest of the workout is below, but first – if you like this workout you need to try one of our shred programs.
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Quick tip for this crazy leg workout
Any leg or back day should be accompanied by the proper gear. We highly recommend a weight belt and knee sleeves, at a minimum. The weight belt helps to push your core against your spine and stabilize the vertebrae. The knee sleeves keep a small amount of compression on the joints and also keep them warm, reducing the possibility of injury. If you’re in this for longevity, these are tools that you don’t want to be without. Also, if you’re serious about pulling some weight for the sumo dead lifts in this workout, grab a pair of wrist straps too. Below are links the gear that Team Body Spartan uses:
Leg workout exercise 1: Sumo Dead Lifts
Incorporating sumo dead lifts into your leg workout will put some serious mass on your hamstrings. Take a wider than shoulder width stance and point your toes about 30 degrees outward. When you approach the bar, it should rest just barely touching your shins. Grab the bar with a moderately close grip and ensure that your back remains straight and your core engaged throughout the entire lift. As you pull, make sure your knees are pushing outward and the bar slides along your legs through most of the movement. Be sure not to rest the bar on your legs. Rather, use them as a guide. Thrust your pelvis forward at the top of the movement to fully engage the glutes and hamstrings. Weight shown is what our team used for this workout. Make sure you adjust the weight for your experience level.
|1||No||20 – 1 plate||2 minutes|
|2||No||20 – 2 plates||2 minutes|
|3||No||15 – 3 plates||2 minutes|
|4||No||8-12 | 4 plates||2 minutes|
|5||No||1-3 | 5 plates||None|
|No||1-3 | 6 plates||None|
Leg workout exercise 2: Hack Squats
If you want to focus more on the hamstrings, place your feet higher on the pad with a wider stance. For a more quad-focused lift, place your feet about shoulder width apart and slightly down from the top of the pad. You’ll want to get the full range of motion on these to fully maximize this leg workout. Also, use a constant momentum, never stopping. Soft lock at the top to keep constant tension on the leg muscles and immediately start the downward movement.
|1||No||15 | 1 plate||2 minutes|
|2||No||20 | 2 plates||2 minutes|
|3||No||20 | 3 plates||2 minutes|
|4||No||15-20 | 4 plates||2 minutes|
|5||No||12-15 | 5 plates||2 minutes to next exercise|
Leg workout exercise 3: Triple set
This triple set will be done without any rest for the three exercises incorporated. The completion of all three exercises will comprise one set. You may take your rest when the set is completed.
- Good mornings on standing hack squat. Alternately you may do Romanian Dead Lifts if this machine is not available.
- Lying Hamstring Curls
- Walking lunges (20 steps each direction)
|1||No||15/15/20 steps each direction||2 minutes|
|2||No||15/15/20 steps each direction||2 minutes|
|3||No||15/15/20 steps each direction||2 minutes|
|4||No||15/15/20 steps each direction||2 minutes to next exercise|
Leg workout exercise 4: Leg Press with Extended Tempo
To finish this leg workout off, and to completely decimate your legs, we will be doing leg press with an extended tempo mixed with a normal tempo. You will perform the first 5 reps with a 5-count down and also a 5-count back up. When those are complete, you will continue with a normal tempo and do anywhere from 10-30 reps.
|1||5 seconds / 1 second||5/10||2 minutes|
|2||5 seconds / 1 second||5/15||2 minutes|
|3||5 seconds / 1 second||5/30|
Leg workout final thoughts
With this leg workout, if you truly want to maximize your muscle growth, be sure to pick form over weight. Use good form and avoid cheating. This will ensure that you engage the targeted muscle group and maximize your results.
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