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Forged in Iron: The Ultimate Old School Leg Blast Program!

By: MuscleSports.net

Super Growth Old School Hardcore Leg Routine - REVAMPED!!!

You want legs that don't just look strong, but are strong. You’re not here for machine only circuits or some other bullshit trendy nonsense. You’re here to put in the work. This program is built on the timeless principles that forged some of the greatest physiques, past or present: progressive overload, brutal volume, and unwavering consistency. Forget "feeling the fucking burn" - this is about building a foundation of two granite pillar!.

This is a 12-week growth cycle, split into three distinct phases designed to systematically shock your legs into new growth.

The 12-Week Leg Annihilation Cycle

LETS GET IT ON!!!!

Phase 1: Weeks 1-4 - The Foundation

Goal: Forge a base of raw strength and condition your body for the war to come. This phase is about mastering the basics under heavy load.

Workout: The Core Four

Barbell Back Squats: 2 warm-up sets, then 4 working sets of 10 reps (85-90% of your max)
Leg Press: 4 sets of 12 reps (85-90% of max)
Free-Standing Hack Squats: 3 sets of 8 reps (65% of max - focus on form and depth)
Straight-Legged Deadlifts: 4 sets of 15 reps (75% of max - hammer those hamstrings and glutes)
Lying/Seated Leg Curls: 3 sets of 12-15 reps - Squeeze at the top and lower under control
Standing Calf Raises: 4 sets of 15-20 reps
Seated Calf Raises: 4 sets to failure (squeeze at the top for peak contraction)

Phase 2: Weeks 5-8 - The Shock

Goal: With legs trained only once per week, we unleash an all-out assault. This workout is designed to be overwhelming. Embrace the pain.

Workout: The Gauntlet

Barbell Back Squats: 2 warm-up sets, then 5 working sets to deliver 120 reps (80-90% of max 120 seconds rest between sets - this is where mental fortitude is built) It doesn't matter if you get 25 reps on the first set - you have 5 set to get those 120+ reps - yeah you don't stop just cause you hit 120, you stop when you exceed 120 reps - 120 is just the floor!!!!!
Leg Press (Different Angle): 5 sets of 12 reps (90% of max) (Adjust seat back to sit high one week and low the other to hit different angles, while keeping the feet low on the platform to stress the quads and not the hamstrings!)
Walking Lunges: 4 sets of 12 steps per leg (no cheating—deep stretch, powerful push)
Lying Leg Curls: 3 sets of 10 reps (80% of max)
Straight-Legged Deadlifts: 3 sets of 15 reps (75% of max)
Standing Calf Raises: 5 sets of 20 reps
Seated Calf Raises: 4 sets to failure

Phase 3: Weeks 9-12 - The Grind & Confusion

Goal: Training six days a week, you'll hit legs twice with contrasting routines. This "muscle confusion" refines detail and sparks new growth through intensity techniques.

Workout 3A: Heavy & Deep (Mid-Week)

Barbell Back Squats: 2 warm-up sets, then 4 working sets of 12 reps (85% of max - go **DEEP**)
Hack Squats: 5 sets of 10 reps (75-80% of max)
Leg Press: 4 sets of 10 reps (85% of max)
Walking Lunges: 3 sets of 12 steps per leg
Straight-Legged Deadlifts: 4 sets of 12 reps (80% of max)
Standing Calf Raises: 5 sets of 15-20 reps
Seated Calf Raises: 3 sets to failure

Workout 3B: High-Volume Assault (Weekend)

Superset: Squats + Leg Press: 5 supersets. 15 reps of Squats (60% max) immediately followed by 15 reps on the Leg Press (60% max). Rest after the leg press.
Hack Squats: 5 sets of 20 reps (65% of max - no rest-pauses, full sets)
Superset: Lunges + S.L. Deadlifts: 5 supersets. 20 reps of Lunges (total) immediately followed by 20 reps of S.L. Deadlifts (50% max).
Giant Set for Calves: Standing Calf Raises x15 -> Seated Calf Raises x15 -> Bodyweight Calf Raises to failure. Rest. Repeat for 3 total rounds.

After Week 12, take yourself a weeks rest before returning to Phase 1 and begin the cycle again, aiming to lift heavier than before. This training scheme is followed for all body parts as shown by the training schedule so recovery of the CNS is very important!

Workout Schedule

Full Training Split: Your Weekly Battle Plan
Day	Weeks 1-4	Weeks 5-8	Weeks 9-12
Monday:	Legs (Phase 1)	Shoulders / Tri / Bi	Chest / Shoulders / Triceps
Tuesday	*Rest	*Rest	Back / Traps / Rear Delts / Bi
Wednesday	Chest & Abs	Legs (Phase 2)	Legs (Workout 3A)
Thursday	Back & Traps	Chest & Abs	Chest / Shoulders / Triceps
Friday	Rest	Rest	Back / Traps / Rear Delts / Bi
Saturday	Shoulders / Tri / Bi	Back & Traps	Legs (Workout 3B)
Sunday	Rest	Rest	Rest

The Hardcore Principles: Non-Negotiables

The Kitchen is Key: "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.
Track Everything: In your notebook. Not your phone. Write down your weights, reps, and sets. Left to their own devices, most people cheat. When you think you’ve done 4 sets, you’ve often only done 3. **Warm-ups never count as working sets.**
Embrace the Suck: Phase 2 is meant to be overwhelming. Phase 3 is meant to be arduous. This is by design. Moderate effort yields moderate results. This program is for crazy growth.
Form Over Ego: Using 90% of your max? It damn well better be with pristine form. Injury is the only true failure here. If you have to grind, grind with control.

Conclusion - This program isn't a suggestion; it's a challenge. Are you hardcore enough to see it through? The results are waiting for you on the other side of the pain barrier. Last Man Standing!!!

Click Here - Original Old School Leg Worhout

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