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 4 10-12 3-0-1-0 60-90 Alternating Dumbbell Lunges 3 10-12 Each Leg 3-0-1-0 60-90 Leg Press Machine 3 10-12 3-0-1-0 60-90 Machine Leg Extensions 3 12-15 3-0-1-0 60-90 Standing Dumbbell Calve Raises 3 15 3-0-1-0 45-60 Seated Dumbbell Calve Raises 3 20 Each Leg 3-0-1-0 60-90 THURSDAY Barbell Squats 4 15 2-0-1-0 60-90 Stiff Leg Deadlifts - Barbell 3 12-15 2-0-1-0 60-90 Machine Hamstring Curls 3 12-15 2-0-1-0 60-90 Barbell Walking Lunges 3 10-12 Each Leg 2-0-1-0 60-90 Donkey Calve Raises 3 20 2-0-1-0 60-90 Smith Machine Calve Raises 3 20 2-0-1-0 60-90 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;
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 4 12-15 Each Leg 2-0-1-0 60-90 Alternating Dumbbell Lunges 3 10-12 Each Leg 3-0-1-0 NO REST Goblet Squat - Single Dumbbell 3 10-15 2-0-1-0 60-90 Machine Leg Extensions - Single Leg 4 15 Each Leg 3-0-1-0 30-45 Machine Hamstring Curls 3 12-15 3-0-2-1 NO REST Stiff Leg Deadlifts - Single Dumbbell 3 12-15 3-0-2-1 60-90 Standing Machine Calve Raises 3 15 3-0-2-1 NO REST Standing Body Weight Calve Raises 3 15 3-0-2-1 60 FRIDAY Machine Leg Extensions 5 10 3-0-1-0 30 Barbell Walking Lunges 3 10-12 Each Leg 2-0-1-0 60-90 Barbell Squats 4 10 3-0-1-0 NO REST Body Weight Squats - Elevated Heels 4 20 2-0-1-0 60-90 Bulgarian Squat 3 12 Each Leg 3-0-1-0 30-45 Donkey Calve Raises 10 20 3-0-1-0 45 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;
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, 6 3-0-1-0 60-90 Machine Hamstring Curls 5 20, 18, 15, 12, 10 3-0-1-0 60-90 Leg Press Machine 5 20, 18, 12, 10, 8 3-0-1-0 60-90 Stiff Leg Deadlifts - Barbell 5 20, 18, 12, 10, 8 3-0-1-0 45-60 Standing Dumbbell Calve Raises 5 15-20 3-0-1-0 45-60 Calve Raises - Seated Leg Press Machine 5 15-20 3-0-1-0 45-60 SATURDAY Alternating Barbell Lunges 3 8-10 3-0-2-0 NO REST Single Dumbbell Deadlifts 3 15 3-0-2-0 60-90 Single Leg Dumbbell Step - Ups 3 12 Each Leg 2-0-2-0 60 Barbell Squats - Heavy 3 10 3-2-1-0 NO REST Barbell Squats - Medium 3 10 3-2-1-0 NO REST Barbell Squats - Light 3 10 3-2-1-0 60-90 Smith Machine Calve Raises - Heavy 3 10-15 3-2-1-0 NO REST Smith Machine Calve Raises - Light 3 15-20 3-2-1-0 60 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;
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 4 6-8 3-2-1-0 90 Leg Press Machine 4 6-8 3-2-1-0 90 Machine Leg Extensions - Single Leg 3 10 2-2-2-0 60-90 Smith Machine Lunges 3 10 3-0-1-0 45-60 Smith Machine Stiff Leg Deadlifts 3 10-12 3-0-1-0 45-60 Calve Raises - Seated Leg Press Machine 5 20 3-0-2-0 45-60 THURSDAY Bulgarian Squat 4 8-10 2-2-2-0 45-60 Goblet Box Squats 3 12-15 3-0-2-0 NO REST Body Weight Pulse 3 50 1-0-1-0 60-90 Machine Leg Extensions - Single Leg Alternating 3 10 Each Leg 2-0-2-0 NO REST Machine Leg Extensions 3 15 2-0-2-1 60-90 Alternating Dumbbell Lunges 3 10 Each Leg 3-0-1-0 NO REST 90 Degree Squat Hold 3 20 Sec - 60-90 Standing Machine Calve Raises 10 10 1-0-1-0 10 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;
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 WWW.AARONBILECKIFITNESS.COM