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The 1000 Rep Leg Workout

April 6, 2020 | 0 Comments
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How do you build yourself a pair of straight up NASTY… GRAINY… DICED wheels?

One word… VOLUME!

When it comes to increasing hypertrophy, we’re talking DENSE quads and RAZOR SHARP hamstrings, MAAANNN…

VOLUME is King!

High volume training forces your body to quickly adapt to the additional stress placed on muscle fibres and is a sure fire way to increase muscular hypertrophy.

High volume training is difficult, especially if you’re not used to performing a lot of reps during a workout so recovery is of the utmost importance. Make sure to get a solid 7-9 hours of sleep, consume plenty of high quality protein and even supplement with high-quality vitamins and minerals to support training.

This by FAR is one of the most challenging leg workouts you will ever experience, so be prepared!

Let’s GET it!

Exercise 1: Leg Extensions Superset Seated Hamstring Curls

Starting off this EPIC workout is 10 sets of 20 reps of leg extensions, supersetted with 10 sets of 20 reps of seated hamstring curls. Gradually increase the weight on each set for both exercises. You should reach a point where you are using enough weight to cause failure on EVERY set for the last 5 sets. This is going to get really BRUTAL by the final 5 sets, so rest pause as many times as needed to get the required reps.

Set 1: Using a lightweight perform 20 reps on the leg extension, then immediately perform 20 reps on the hamstring curl (superset).

Set 2: Using a heavier weight than the previous set, perform 20 reps on the leg extension, then immediately perform 20 reps on the hamstring curl (superset).

Sets 3 – 10: Progressively using a heavier weight than each previous set, perform 20 reps on the leg extension, then immediately perform 20 reps on the hamstring curl (superset).*

*Rest pause as needed to reach the desired 20 reps for both exercises.

Exercise 2: Leg Press Superset Barbell Walking Lunges

Warmed up yet? Good! Because this is about to get real nasty!

Next up is high volume leg press supersetted with barbell walking lunges… both for 10 sets of 10 reps. If there is ever a leg day combination that will induce nausea this has got to be it!

Start with a relatively light weight on the leg press – for males 100-140kg, for females 60-80kg should work well. Increase the working weight on the leg press by 20kg (males) and 10kg (females) each set.

For barbell walking lunges males begin at 20kg and increase by 5kg each set, females use anywhere from 10-15kg increasing the weight by 2.5kg every set. Rest pause as many times as needed to get the required reps on each set.

Set 1: Using a lightweight perform 10 reps on the leg press, then immediately perform 10 reps (20 steps) of barbell walking lunges (superset).

Set 2: Using a heavier weight than the previous set, perform 10 reps on the leg press, then immediately perform 10 reps (20 steps) of barbell walking lunges (superset).

Sets 3 – 10: Progressively using a heavier weight than each previous set, perform 10 reps on the leg press, then immediately perform 10 reps (20 steps) of barbell walking lunges (superset).*

*Rest pause as needed to reach the desired 10 reps for both exercises.

Exercise 3: Hack Squats

Hack squats are up next to really target the front of your quads. Make sure to go DEEP with every rep to really hit that tear drop HARD! Aim to complete 5 sets with the following rep scheme: 15, 12, 10, 8+4 (rest pause set) and 6+6+18 reps (double drop set) with the weight increasing each set as the reps decrease.

(Note: if your gym does not have a hack squat machine, safety squats or standard barbell squats can be substituted for this exercise).

Set 1: Use a weight that allows you to hit failure at 15 reps.

Set 2: Use a weight that allows you to hit failure at 12 reps.

Set 3: Use a weight that allows you to hit failure at 10 reps.

Set 4: Use a weight that allows you to hit failure at 8 reps. Rest pause without racking the weight and chase another 4 reps.

Set 5: Use a weight that allows you to hit failure at 6 reps. Immediately drop the weight by around 40% and chase another 6 reps. Immediately drop the weight by around 40% again and chase reps until complete failure (aim for 18 reps).

Exercise 4: Barbell Stiff Leg Deads Superset Laying Hamstring Curls

OK, time to GRIND out a DEVASTATING hamstring superset! Barbell stiff legged deadlifts supersetted with laying hamstring curls! Perform 5 sets of 20 reps on each exercise. Use enough weight to cause failure on every set for both exercises. Rest pause as many times as needed to get the required reps.

Sets 1-5: Using a moderate weight perform 20 reps of barbell stiff leg deadlifts, then immediately perform 20 reps of laying hamstring curls.*

*Rest pause as needed to reach the desired 20 reps for both exercises.

Exercise 5: Horizontal Leg Press (Close Stance) Superset Goblet Squats

Time to finish off STRONG! By forcing yourself to use a stance no wider than shoulder width for the horizontal leg press, you can effectively increase the amount of stress placed solely on your quads.

To perform goblet squats, simply grab a kettlebell or dumbell and hold it close to your chest with both hands whilst performing a full-depth squat with your legs wide apart and your knees tracking over your ankles.

We’re aiming for 5 sets of 20 reps on each exercise, so expect some NASTY lactic acid and CRAZY pump! Use enough weight to cause failure on every set for both exercises, and rest pause as many times as needed to get the required reps.

Set 1-5: Using a moderate weight perform 20 reps on the horizontal leg press, then immediately perform 20 reps of goblet squats.*

*Rest pause as needed to reach the desired 20 reps for both exercises.

There you have it!

Nothing fancy, just pure high volume training to SHOCK your muscles into new GROWTH!

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