DEAD LEGS
4 WEEKs4 DAYs21 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This sample leg program shows you how to incorporate deadlifts into your leg training over a 4-week schedule. Do this leg workout once a week any time you normally do legs. For more info on the deadlift and the sumo-style deadlift, read my article in the Training section titled, Deadlift Difference.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Deadlift V·08 | 3 | 6-8 |
| Squat V·04 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 6-8 |
| Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 90–120 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 12-15 |
| Leg Press V·02 | 3 | 12-15 |
| Sumo Deadlift V·08 | 3 | 12-15 |
| Leg Extension V·04 | 3 | 12-15 |
| Romanian Deadlift V·03 | 3 | 12-15 |
| Seated Leg Curl V·06 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 216–270 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Deadlift V·03 | 3 | 8-10 |
| Lying Leg Curl V·04 | 4 | 8-10 |
| Leg Extension V·04 | 4 | 8-10 |
| Front Squat V·04 | 4 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 120–150 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 15-20 |
| Sumo Deadlift V·08 | 3 | 6-8 |
| Leg Extension V·04 | 3 | 6-8 |
| Walking Lunge V·06 | 3 | 6-8 |
| Deadlift V·03 | 3 | 6-8 |
| Lying Leg Curl V·04 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 135–180 REPS |