Don’t Sleep on this Leg day 👀 Save/Share this!
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1: 1/2+1 rep Seated Leg Curl: 3-6 reps
2: Pendulum/Hack/Smith Squat: 4-8 reps
3: DB SLDL/RDL: 5-8 reps (or AMRAP)
4: 2half+1repLean Back Leg Extension: 3-6 reps
5: Standing Calf Raise: 5-8 reps
6: Hanging Leg Raise: 6-15 reps/amrap
7: Bonus LeanFwd Hip Abduction: 6-10 reps
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I’d start with 2 ish sets of each (maybe 1 on hip abd and 3 on calf). Leave some reps in the tank on week 1, but then train to around 0-2 RIR most of the time (ideally 1 RIR for most ppl, most exercises, most of the time). add some weight next week as long as you’ll land inside the rep range, then gradually load or micro load (yes with 5’s, 2.5’s, or 1.25’s) each week while aiming for more reps where you can get them. Milk the exercises for as long as they’ll keep progressing without joint pain and/or the idea of another month with them makes you want to break glass.
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Fellas. You’re not plateaued, you just don’t use microplates… and/or double progression. and/or your sleep/nutrition needs work. And/or you’re not training as hard as you think you are. And/or you’re expecting 2-5 month or 2-5 year typa results in 2-5 weeks.
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This workout was from the most recent D4DDY/Ogusdaily Mesocycle.
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Remember, it’s not about training every single day or how hard you crush just 1 workout or 1 week of training. It’s about thoughtful planning and programming, picking great exercises and hitting them with proper technique while training towards failure, and consistently stringing together progressive workouts week after week (and month after month) that reflect progressive overload in the exercises performed.
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Want to make more gains and be less confused in the gym? check out my training teams to fast track your gains.
D4DDY for 4 workouts/wk
Ogusdaily for 6 workouts/week
Vixen for Women Only - 4 Workouts/week
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#ogusdaily #d4ddy #legday #gymshark #gymsharktrain #mattogus #goldsgym #naturalbodybuilding
TITAN! (Ultra Slowed) - GXMZ
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