STOPPANI'S BIG WHEELS
4 WEEKs8 DAYs52 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
This workout is designed to shock your legs by executing various movements 2 days per week over a 4 week period. Each week you should supplement this program in for the next month of your leg training program to see optimal results. If your looking to Gain Strength in your lower half this is one of my favorite programs to do just that. Repeat the same workout from Week 1 and 2 for weeks 3 and 4.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat With Bands V·19 | 4 | 15 |
| REST — 2 min | ||
| Smith Machine Squat V·17 | 4 | 5 |
| REST — 1 minute | ||
| Lying Leg Curl V·04 | 4 | 6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 8 |
| REST — 1 minute | ||
| Leg Extension V·04 | 4 | 12 |
| REST — 30 seconds | ||
| Smith Machine Squat V·17 | 2 | failure |
| REST — 1 minute | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 184 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 4 | 15 |
| REST — 2 minutes | ||
| Leg Press V·02 | 2 | 10 |
| SUPERSET | ||
| One-Leg Leg Press Calf Raise V·01 | 2 | 5 |
| REST — 2 minutes | ||
| Dumbbell Reverse Lunge V·03 | 4 | 8 |
| REST — 1 minute | ||
| Step-Up V·05 | 4 | 10 |
| REST — 2 minutes | ||
| Smith Machine Split Squat V·04 | 2 | Failure |
| REST — 1 minute | ||
| Hack Squat V·03 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 192 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 10 |
| REST — 45 seconds | ||
| Deadlift V·03 | 3 | 5 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 12 |
| REST — 2 minutes | ||
| Leg Extension V·04 | 2 | Failure |
| REST — 2 minutes | ||
| Stiff-Legged Deadlift V·04 | 3 | 15 |
| REST — 1 minute | ||
| Standing Calf Raise V·08 | 3 | 30 |
| REST — 2 minutes | ||
| Leg Press Calf Raise V·04 | 3 | 20 |
| REST — 1 minute | ||
| Smith Machine Squat V·17 | 1 | Failure |
| STAGE CLEAR! TOTAL VOLUME | 21 | 276 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 3 | 10 |
| REST — 2 minutes | ||
| Smith Machine Split Squat V·04 | 3 | 8 |
| REST — 2 minutes | ||
| One-Leg Squat V·37 | 3 | 6 Each Leg |
| REST — 2minutes | ||
| Barbell Step-Up V·06 | 3 | 8 each leg |
| REST — 2 minutes | ||
| Lying Leg Curl V·04 | 3 | 15 |
| REST — 1 minute | ||
| STAGE CLEAR! TOTAL VOLUME | 15 | 99 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Squat With Bands V·19 | 4 | 15 |
| REST — 2 min | ||
| Smith Machine Squat V·17 | 4 | 5 |
| REST — 1 minute | ||
| Lying Leg Curl V·04 | 4 | 6 |
| SUPERSET | ||
| Romanian Deadlift V·03 | 4 | 8 |
| REST — 1 minute | ||
| Leg Extension V·04 | 4 | 12 |
| REST — 30 seconds | ||
| Smith Machine Squat V·17 | 2 | failure |
| REST — 1 minute | ||
| STAGE CLEAR! TOTAL VOLUME | 22 | 184 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 4 | 15 |
| REST — 2 minutes | ||
| Leg Press V·02 | 2 | 10 |
| SUPERSET | ||
| One-Leg Leg Press Calf Raise V·01 | 2 | 5 |
| REST — 2 minutes | ||
| Dumbbell Reverse Lunge V·03 | 4 | 8 |
| REST — 1 minute | ||
| Step-Up V·05 | 4 | 10 |
| REST — 2 minutes | ||
| Smith Machine Split Squat V·04 | 2 | Failure |
| REST — 1 minute | ||
| Hack Squat V·03 | 1 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 192 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 3 | 10 |
| REST — 45 seconds | ||
| Deadlift V·03 | 3 | 5 |
| REST — 60 seconds | ||
| Leg Press V·02 | 3 | 12 |
| REST — 2 minutes | ||
| Leg Extension V·04 | 2 | Failure |
| REST — 2 minutes | ||
| Stiff-Legged Deadlift V·04 | 3 | 15 |
| REST — 1 minute | ||
| Standing Calf Raise V·08 | 3 | 30 |
| REST — 2 minutes | ||
| Leg Press Calf Raise V·04 | 3 | 20 |
| REST — 1 minute | ||
| Smith Machine Squat V·17 | 1 | Failure |
| STAGE CLEAR! TOTAL VOLUME | 21 | 276 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 3 | 10 |
| REST — 2 minutes | ||
| Smith Machine Split Squat V·04 | 3 | 8 |
| REST — 2 minutes | ||
| One-Leg Squat V·37 | 3 | 6 Each Leg |
| REST — 2minutes | ||
| Barbell Step-Up V·06 | 3 | 8 each leg |
| REST — 2 minutes | ||
| Lying Leg Curl V·04 | 3 | 15 |
| REST — 1 minute | ||
| STAGE CLEAR! TOTAL VOLUME | 15 | 99 REPS |