By: MuscleSports.net

Super Growth Old School Hardcore Leg Routine!

No time to waste with Bullshit!!!

Weeks 1-4

Routine #1 A (first workout of the week)

Squats 4xl0 (do 2 warmup sets prior) 85-90 percent max weight
Leg Presses 4x12 85-90 percent of max weight
Free-Standing Hack Squats 3 x8 65 percent of max weight
Straight-Legged Deadlifts 4xl5 75 percent of max weight
Calf-Raises (machine) 5x25/20/l5/15/l2 50 percent/55 percent/60 percent of max weight

Weeks 5-8

Routine #1 B (second workout of the week)

Squats 4x20 (+2 warm up sets prior) 80-90 percent of max weight
Leg Presses (different Angle) 5x12 90 percent of max weight
Hack Squats (traditional) 5x15 85 percent of max weight
Lying Leg Curls 3x10 80 percent of max weight
Straight-Legged Deadlifts 3x15 75 percent of max weight
Walking Lunges 4x12 25 percent of max weight
One Leg Calf Raises 5x20 30 percent of max weight (holding dumbell)

Weeks 9-12

Routine #3A

Squats 4xl2 (+2 warm up sets prior) 85 percent of max weight/deep
Hack Squats 5xlO 75-80 percent of max weight
Leg Press 4xlO 85 percent of max weight
Straight-Legged Deadlifts 4x12 80 percent of max weight
Reverse Lunges 3xl2 25-3 0 percent max weight(Using Smith machine and block underneath bar)
Calf Raises (free standing) 2x failure (use own body weight to go to failure)

Routine #3B

Superset: Squats+Leg Presses 5 supersets x 15 reps per exercise 60 percent of max weight
Hack Squats 5x20 65 percent of max weight
Superset: Lunges + S.L. Deadlifts 5 supersets 20 reps per exercise 50 percent of max weight
Calf Raises (machine) 8x l0/15/20/15 (2 sets of each rep category)

Return to week one and start the cycle again.

*Full Program Schedule*
Workout Schedule:	Weeks 1-4	Weeks 5-8	Weeks 9-12
Monday -	Legs	Shoulders Triceps Biceps	Chest Shoulders Triceps
Tuesday -	Rest	Rest	Back Traps Rear Delts Biceps
Wednesday -	Chest/Abs	Legs	Legs (Routine 3A)
Thursday -	Back Traps	Chest Abs	Chest Shoulders Triceps
Friday -	Rest	Rest	Back Traps Rear Delts Biceps
Saturday -	Shoulders Triceps Biceps	Back Traps	Legs (Routine 3B)
Sunday -	Rest	Rest	Rest

“Keep your diet free of simple sugars and processed foods. Above all, keep consistent. Maintain a diet that is balanced between protein, carbohydrates and fats at all times. Without balance in the diet, no physique goals can be or will be achieved.”
D.L.

With weeks one to four, it’s important to build a strong base of strength and get the legs accustomed to hard work. These may seem like obvious set and rep scheme~ left to their own devices, most people actually take the time to finish a work like this, as rudimentary as it may seem Keep track of sets and reps and ignore distractions in the gym. Often, when you think you’ve done 4 sets, you’ve really done 2 or 3. And remember, warmup sets don’t count!

In weeks five to eight, you’re only working the legs once. But take a look at the workout! It will be overwhelming at designed to be. When you’re training one body part per day, five days per week, your best interest to hit it as hard as you possibly can. This is a super growth routine and if you do it right, you’ll need rest in between days!

In weeks nine to twelve the workouts will be a bit more arduous as you will be training six days a week. Each muscle group will be hit twice a week and legs are No exception. In the beginning of week and then commences with a much more complex type of routine in the second part of the week. This is called “muscle confusion” and is designed to ignite the muscles into growth, but it’s also great at refining and shaping the legs too.

Juggling all three of these phases of training can mean the difference between moderate growth and development and crazy growth and development! Get creative and add in other exercises that you find the best connection with. Just make sure are standard exercises that have a foundation in success. Above all, be consistent!

Tags: workout programs legs