E X T R E M E LEG PROGRAM

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2 8 week program Week 1-2 It is important to get your muscles to the right temperature before starting any sort of exercise, as there are many different types of stretches; we are specifically aiming to get the blood to reach the muscles and joints using dynamic stretching. Start warm- up with 2-3 minutes on stationary bike, moderate difficulty. MONDAY Barbell Box Squats Alternating Dumbbell Lunges Each Leg Leg Press Machine Machine Leg Extensions Standing Dumbbell Calve Raises Seated Dumbbell Calve Raises 3 20 Each Leg THURSDAY Barbell Squats Stiff Leg Deadlifts - Barbell Machine Hamstring Curls Barbell Walking Lunges Each Leg Donkey Calve Raises Smith Machine Calve Raises As per warming-up, the cool-down is also an essential part in the process of exercise. To aid recovery, slow-down DOMS (Delayed Onset Muscle Soreness) and prevent injuries;

3 8 week program Week 3-4 It is important to get your muscles to the right temperature before starting any sort of exercise, as there are many different types of stretches; we are specifically aiming to get the blood to reach the muscles and joints using dynamic stretching. Start warm- up with 2-3 minutes on treadmill, moderate difficulty. TUESDAY Leg Press Machine - Single Leg Each Leg Alternating Dumbbell Lunges Each Leg NO REST Goblet Squat - Single Dumbbell Machine Leg Extensions - Single Leg 4 15 Each Leg Machine Hamstring Curls NO REST Stiff Leg Deadlifts - Single Dumbbell Standing Machine Calve Raises NO REST Standing Body Weight Calve Raises FRIDAY Machine Leg Extensions Barbell Walking Lunges Each Leg Barbell Squats NO REST Body Weight Squats - Elevated Heels Bulgarian Squat 3 12 Each Leg Donkey Calve Raises As per warming-up, the cool-down is also an essential part in the process of exercise. To aid recovery, slow-down DOMS (Delayed Onset Muscle Soreness) and prevent injuries;

4 8 week program Week 5-6 It is important to get your muscles to the right temperature before starting any sort of exercise, as there are many different types of stretches; we are specifically aiming to get the blood to reach the muscles and joints using dynamic stretching. Start warm- up with 2-3 minutes on stationary bike, moderate difficulty. WEDNESDAY Barbell Box Squats 5 20, 15, 12, 10, Machine Hamstring Curls 5 20, 18, 15, 12, Leg Press Machine 5 20, 18, 12, 10, Stiff Leg Deadlifts - Barbell 5 20, 18, 12, 10, Standing Dumbbell Calve Raises Calve Raises - Seated Leg Press Machine SATURDAY Alternating Barbell Lunges NO REST Single Dumbbell Deadlifts Single Leg Dumbbell Step - Ups 3 12 Each Leg Barbell Squats - Heavy NO REST Barbell Squats - Medium NO REST Barbell Squats - Light Smith Machine Calve Raises - Heavy NO REST Smith Machine Calve Raises - Light As per warming-up, the cool-down is also an essential part in the process of exercise. To aid recovery, slow-down DOMS (Delayed Onset Muscle Soreness) and prevent injuries;

5 8 week program Week 7-8 It is important to get your muscles to the right temperature before starting any sort of exercise, as there are many different types of stretches; we are specifically aiming to get the blood to reach the muscles and joints using dynamic stretching. Start warm- up with 2-3 minutes on treadmill, moderate difficulty. MONDAY Barbell Squats Leg Press Machine Machine Leg Extensions - Single Leg Smith Machine Lunges Smith Machine Stiff Leg Deadlifts Calve Raises - Seated Leg Press Machine THURSDAY Bulgarian Squat Goblet Box Squats NO REST Body Weight Pulse Machine Leg Extensions - Single Leg Alternating 3 10 Each Leg NO REST Machine Leg Extensions Alternating Dumbbell Lunges 3 10 Each Leg NO REST 90 Degree Squat Hold 3 20 Sec Standing Machine Calve Raises As per warming-up, the cool-down is also an essential part in the process of exercise. To aid recovery, slow-down DOMS (Delayed Onset Muscle Soreness) and prevent injuries;

6 Congratulations if you have successfully completed my 8 WEEK EXTREME LEG PROGRAM! I hope you have learnt a few things along the way, incorporating new exercises, different rep ranges and a whole new intensity! The idea behind a program like this is to help the muscle grow and become stronger by forcing it, which is done by incorporating 2 x leg sessions a week! If this ignited your passion to achieve your goals and you want to take a more detailed approach towards getting the ideal physique, you can apply for my Online coaching plans which are provided in the link given below.. CLICK TO VIEW ONLINE COACHING PLANS