WHEELIN AND DEALIN-QUICK LEG BLAST
4 WEEKs8 DAYs32 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Legs are not the most desired body part to Trian, however they are probably the most important. Rather than using Time as an excuse NOT to trian your bottom half, here is a quick 2 day per week plan that will get you in and out, but leave your legs taxed to their capacity.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 8 |
| Smith Machine Split Squat V·04 | 4 | 8 |
| Kettlebell Swing V·01 | 2 | 8 |
| Romanian Deadlift V·03 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 112 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 4 | 8 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 4 | 8 |
| Lying Leg Curl V·04 | 4 | 15 |
| SUPERSET | ||
| Cable Leg Extension V·07 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 184 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 4 | 12 |
| Dumbbell Lunge V·02 | 4 | 8 |
| Dumbbell Deadlift V·05 | 4 | 8 |
| Barbell Step-Up V·06 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 144 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Squat V·04 | 4 | 12 |
| SUPERSET | ||
| Squat V·04 | 4 | 8 |
| Barbell Lunge V·03 | 4 | 12 |
| SUPERSET | ||
| Barbell Hack Squat V·04 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 16 | 160 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 5 | 8 |
| Split Squat V·03 | 5 | 12 |
| Kettlebell Swing V·01 | 5 | 8 |
| Romanian Deadlift V·03 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 180 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Front Squat V·13 | 5 | 12 |
| SUPERSET | ||
| Smith Machine Squat V·17 | 5 | 8 |
| Lying Leg Curl V·04 | 5 | 12 |
| SUPERSET | ||
| Cable Leg Extension V·07 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 200 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Press V·02 | 5 | 8 |
| Dumbbell Lunge V·02 | 5 | 12 |
| Dumbbell Deadlift V·05 | 5 | 10 |
| Barbell Step-Up V·06 | 5 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Squat V·04 | 5 | 8 |
| SUPERSET | ||
| Squat V·04 | 5 | 12 |
| Barbell Lunge V·03 | 5 | 12 |
| SUPERSET | ||
| Hack Squat V·03 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 200 REPS |