Squats. (Weights provided are as an example)
100 x 12 …rest 2 minutes
110 x 10 …rest 2 minutes
130 x 8 …rest 90 seconds
135 x 8 …rest 90 seconds
150 x 6 …rest 90 seconds
155 x 6 …rest 90 seconds
160 x 4 …rest 60 seconds
162.50 x 4
Leg Extensions, Leg Press or Lunges
(Perform only one of these exercises per workout. Rotate exercises over a 3-workout period). Rest only for 10-15 deep breaths between sets. Pick a weight, and when you can perform 30 total reps for all 4 sets, move up in weight. Perform slow negatives on the last set of leg extensions and leg press.
4 sets of 6-20 (4th set 30% less weight, 5sec negative)
Romanian Deadlifts or Hamstring Curls.
Rest 60 seconds between sets, and don’t forget the slow negatives on your last set. You may also work in wide stance deadlifts – which are excellent at blasting the hammies. When you can perform 40 reps for all 6 sets, move up in weight.
6 sets of 6-20 (6th set -30% and 5sec negatives)
For calves, pick your favorite exercise and perform 50 rep sets. It may take some time to find an appropriate weight to use. Rest 60-90 seconds between sets. If you have to drop weight from set to set to accommodate the high reps, do so. Don’t worry about negative reps. They’re not needed with this volume.
3 sets of 50 reps
Get a good post workout nutrition intake after this because if you went to failure as you should, you’ll have serious DOMS!