Death By Legs

Well, let me begin with saying there is an easy chance you might yack at some point in this workout, especially if you are just getting started in the fitness industry.

Before I give the workout I want to give the reason behind it, the WHY, because I think it’s impactful going into a workout with the right mindset.

For many people, it can be difficult to start doing legs. We’ve all been there, wanting to skip leg day and hitting chest or biceps again. I’ve done it, and I’m sure you have too. That’s why legs need to be a hard workout. A workout that’ll make you sore for days, not wanting to hit them again. Does this sound counterintuitive? Yes. And that is exactly the point.

You are the one who clicked Death By Legs, you are the one who was intrigued by it. I want you to overcome your doubts about yourself and get after it. I wanted to destroy my legs so I can sit back satisfied at the work I’ve put in, especially at something even more difficult. That’s how we get better; we start making the hard choices.

You can always find an easy leg workout, they are plentiful, but if you want the chance to break through the barriers that hold you back, this workout is for you. Let’s get it.

 

Death By Legs:

 

Rep Scheme 3 x 7-12*

  • Warm-Up Squat Cleans
  • Back Squat
  • Single Leg Curls
  • Leg Press
  • DB RDLs
  • Standing Calve Machine
  • Bulgarian Split Squats
  • Seated Leg Curls
  • Seated Calve Raises

Description Below:

*I still use a Dorian Yates-inspired workout. Each exercise goes as follows: Set 1 50% working max, Set 2 75% working max, Set 3 100% working max. Working max should fall around the 7-10 rep range, and each week you should shoot for more reps than the last week(i.e. 7 rep max first week, 10 rep max second week, 12 rep max third week, increase weight and restart process). Feel free to do your own rep scheme if you have found it better helps you!

  • Warm-Up – My typical go-to warm-up for legs is squat cleans, but this is a more technical warm-up. I shoot for 3-5 solid reps with great form. If this is new to you or seems too technical, you can always warm up with some back squats or even try this Warm-Up
  • Back Squat – The main compound movement is back squat, to begin with. THIS IS THE ONLY EXERCISE WHERE I AIM FOR 5-7. For heavy back squats there is no need to keep the reps high if we are to progress each week. 1-3 minutes rest in between sets.
  • Single Leg Curls – The first hamstring focus movement paired right after the back squat, just so you aren’t totally exhausted after the first two exercises. I do these sitting with just one leg on the machine and alternate each leg. 45 seconds- 2 minutes rest between sets.
  • Leg Press – For the leg press, this is a slow and controlled movement. You can even use a mental count of five seconds up, five down. Work up to a weight where you need to youse your hands as a spot on the last few reps. 1-2 minutes rest between sets.
  • DB RDLs – Also known as Romanian Deadlifts are the core hamstring exercise. Using dumbbells, be sure not to use excessive bouncing movement at the top or bottom. I use straps for these. At this point in the workout, might find yourself becoming more worn down. Good, that means you are getting after it. Be sure to rest well enough between sets to get a great workout, but not too long where you lose your speed. 1.5-3.5 minutes rest between sets.
  • Standing Calve Machine – Seeing as we are halfway through, we begin to incorporate calves into the mix. I alternate between toes faced in, toes faced out, and neutral between the sets. I also increase the number of reps per set to 15-20. No need to burn out the calves just yet. 1-2 minutes rest between sets.
  • Bulgarian Split Squats – Alright, this is where it starts to get hard. Immediately after one leg, switch to the next. Be sure to exercise weaker leg first, to maximize effort. Also, start lower than you typically would, these begin to burn heavily. I did 2-4 minutes rest between sets.
  • Seated Leg Curls – Oh life has become single-focused at this point in the workout. But keep pushing, keep moving forward. Be sure to control the negative part of the leg curls. I did drop a little weight from the single-leg curls. Rest 1-2 minutes.
  • Leg Press Calve Raise – To finish out the workout we have more calve raises. I like to focus on one of the foot stances for the entirety to really burn out that part of the calve. On these high reps are welcomed(20+). Rest 1-2.5 minutes between sets.

And you’re done! I like to take a second to sit down so I don’t pass out after this. This workout genuinely put me through the wringer. I did cut out a few extra movements because I got to the point where I had to take a 20-minute break so I didn’t pass out. If you are not satisfied with this though, I suggest leg extensions to failure at the end of it all.

If you liked this workout let me know in the comments! I’ll be back next week to post another workout. Y’all stay after it!