Jerry Ward Designed Wheels

Did you skip leg day this week? Well you shouldn’t have!

Most gym goers these days have the bad habit of skipping leg day. We see it more and more often and it truly is a shame. You are sucking the life out of your athletic performance, not to mention you are taking away from your aesthetics. There is a reason the squat has been named the king of all exercises, from hormonal benefits to weight loss, to size and strength, leg training can dramatically change your physique – and we are going to show you how to take your legs to the next level here with this program!

The first thing we want to talk about is your nutrition when looking to stack on the size to the wheels! We always like to recommend a 40/40/20 (Protein/Carbohydrates/Fats) macronutrient split. It doesn’t matter if you are trying to lose weight or gain it, you should start with a base of 40/40/20 with your macro’s and make your adjustments from there. This has the most reward and most success from person to person when it comes to making physique changes. The next piece of the nutrition breakdown is where should your calories be. We are trying to pack on muscle here so the recommendation is be above maintenance calories to do that. This does not mean just stack pancakes and eat your way to water bloated mess. This is not the route to long term success. Find out what your maintenance calories are then add 250 calories to your base, this will put you in a surplus to add muscle and size without the extra fat. It is a much more calculated approach to bulking, rather than binge bulking and having to diet for countless weeks to find your abs again.The key to nutrition is simple, find your macros, find your daily caloric intake, and finally eat the right foods by using the TDEE Calculator. Nutrient dense foods are always the best way to go. Find food choices that include fiber as often as possible but also match what your body needs for your macronutrient needs. Lean sources of protein rich in essential fatty acids whenever possible, carbohydrate sources with plenty of fiber in each serving, and dark green vegetables with micronutrient benefits for health and vitality. This is where you want to create your food list from. Find these foods and use them meal to meal, your performance in the gym will elevate and you will also find that your health is quickly in a better place as well. Below is an example of a shopping list for essentials:

Protein –
Chicken Breasts
Lean Ground Beef (90/10)
Sirloin Steaks
Ground Turkey Breast
Salmon
Tilapia
Cod

Carbohydrates –
Sprouted Bread
Oats
Sweet Potato (Yams)
Potato
Brown Rice
Rice Cakes
Whole Wheat Pasta
Black Beans

Vegetables –
Avocado
Spinach
Kale
Broccoli
Cauliflower
Cabbage
Cuccumber
Peas
Lettuce
Peppers (Variety)

The principals around building muscle are the same and constant. Increased volume mixed with progressive overload will deliver results each and every time. Science has proven these methods and these are the principals you need to stand by if you want to gain strength, size, and definition in any area. What we want to do here is bring you a program finished and exact so these things are worked into the program and you can follow to a T and get the results you want. First we will surround your workouts with the Squat. If you are uncomfortable with that, get comfortable. We want you to find results and the quickest way we can make that happen is take you out of your comfort zone and put you into the right path to get there. There will tend to be more compound movements found in our training, rather than machines. The other difference you will find is we are going to use a pre exhaust principal so you better be ready to check your ego at the door. We will be jumping straight into the workout below, make sure you properly warm up your quads, glutes, and hamstrings to avoid any and all injuries. Each Exercise should be working sets so get to your 75-90% of 1 Rep Max and work in that range. Here we go:

Week 1:

Pre Exhaust Superset: (Rest after both movements have been completed)

Seated Leg Extensions – 3 Sets x 20 Reps
– Lying leg curls – 3 Sets x 20 Reps
Squats – 6 Sets x 8 Reps
Single Leg Leg Press – 4 Sets x 12 Reps Per Leg
Walking Lunges – 6 Sets x 10 Reps Per Leg
Stiff Leg Deadlifts – 4 Sets x 12 Reps
Machine Calf Raises – 6 Sets x 30 Reps

Week 2:

Pre Exhaust Superset: (Rest after both movements have been completed)

Seated Leg Extensions – 3 Sets x 20 Reps
– Seated Leg Curls – 3 Sets x 20 Reps
Squats – 6 Sets x 6 Reps (85% of your 1 Rep Max)
Bulgarian Split Squat – 4 Sets x 12 Reps Per Leg (use dumbbells for added resistance)
Weighted Alternating Lunges – 6 Sets x 10 Reps (use barbell resistance)
Lying Leg Curls – 4 Sets x 30 Reps
Standing Smith Machine Calf Raises – 6 Sets x 30 Reps

Week 3:

Pre Exhaust Superset: (Rest after both movements have been completed)

Seated Leg Extensions – 3 Sets x 20 Reps
– Seated Leg Curls – 3 Sets x 20 Reps
Squats – 6 Sets x 3 Reps (90% of your 1 Rep Max)
Leg Press – 4 Sets x 15 Reps
Stiff Leg Deadlifts – 6 Sets x 12 Reps
Walking Lunges – 4 Sets x 15 Reps Per Leg
Seated Calf Raises – 6 Sets x 30 Reps

Week 4:

Pre Exhaust Superset: (Rest after both movements have been completed)

Seated Leg Extensions – 3 Sets x 20 Reps
– Seated Leg Curls – 3 Sets x 20 Reps
Squats – 6 Sets x 15 Reps (70% 1 RM)
Seated Leg Extension – 4 Sets x 30 Reps
Alternating Lunges – 6 Sets x 20 Reps Per Leg
Seated Leg Curls – 4 Sets x 30 Reps

Calf Raise Super Set:
Seated Calf Raises – 4 Sets x 20 Reps
– Machine Calf Raises – 4 Sets x 20 Reps

These four weeks are going to test you completely in your leg training both physically and mentally, so be prepared to be very sore. You want to implement this leg training week by week twice a week. We will outline the split below. The rep ranges vary as you go progressively moving you forward in both strength and endurance. We have implemented all of our principals here in an easy to follow program to help you get the best results so follow it exactly as written. Here is your training split:

  • Monday – Legs
  • Tuesday – Chest & Triceps
  • Wednesday – Back & Biceps
  • Thursday – Legs
  • Friday – Shoulders
  • Saturday – REST
  • Sunday – REST

Finally lets talk supplements. During this type of training the intensity is high and you are taxing the body week after week. This is the time, if ever a time, to implement a strong supplementation program to help repair, recover, and deliver the best results from your training and nutrition. Below we have laid out the supplements to use and how to use them. We specifically chose these supplements for their ability to perform under heavy activity. Primeval Labs is a product line designed on performance, from top to bottom. All supplements below are non proprietary blends, all clinically dosed, and are products that even the most hardcore athlete can depend on.

Supplement Stack:

We started this program by saying it was not going to be easy. Now that you are finished looking it over, you know as well as we do that this is going to be intense. Make sure you are taking in quality nutrients and getting everything you need to repair and recover. Use the supplement guide, follow the program exactly, and you will see new found growth and size in your legs. This is your blue print to get it done.