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The Initiation Workout

November 30, 2015 | 0 Comments
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How do you build yourself a pair of straight up NASTY… GRAINY… DICED wheels?

To put it quite simple this workout is not for the faint hearted, it will test you mentally as well as physically.
This high volume leg workout was created by Joseph Mencel CEO at Massivejoes as a deadly initiation for new employees.

It is Highly recommended that you perform this workout with a training partner as each and every exercise is a superset,
and WILL require a spotter if done correctly.

There is a strong misconception that supersets are only useful for burning body-fat and creating definition.
What they actually allow you to do is get a lot of work (volume) done in a shorter period of time… which means MAXIMUM GAINS!
Hell YES! However, there is a catch… they are painful as hell and will test your dedication right from the word GO.

We highly recommend the following:

  1. Team MassiveJoes Lifting Belt
  2. A Sustained, Highly Focused Pre Workout Stack
  3. An Intra-Workout Carbohydrate Source

**Warm up with a light weight hitting 15-20 reps on several different leg exercises as well as stretching to get the blood flowing to the active muscles

Exercise 1: Reverse Hack Squat Superset with Goblet Squats

Set 1: Use a weight that will cause you to reach failure when performing 15 reps of Hack Squats, then without rest, move straight into 15 weighted Goblet Squats.

Set 2: Increase to a weight that will cause you to reach failure when performing 12 reps of Hack Squats, then without rest, move straight into 12 weighted Goblet Squats, also increasing the weight from the previous set.

Set 3: Increase to a weight that will cause you to reach failure when performing 10 Hack Squats, then without rest, move straight into 10 weighted Goblet Squats, also increasing the weight from the previous set.

Set 4: Increase to a weight that will cause you to reach failure when performing 8 reps of Hack Squats, then without rest, move straight into 8 weighted Goblet Squats, also increasing the weight from the previous set.

Set 5: Increase the weight again and perform another 8 reps of Hack Squats, then without rest perform 8 weight Goblet Squats increasing the weight from the previous set. 

At this stage, you should have already reached a weight in which you still struggle to reach 8 reps, but this is a Mental Game. Dig deep and push through to perform the required 8 reps, and use a spotter if need be.

Exercise 2: Leg Press Superset Barbell Walking Lunges

Massivejoes Infamous Killa from Manilla superset will leave you in a world of pain! The weight is set for this exercise so try and keep up! You might think the specified weight doesn’t look like much, but don’t let your ego get in the way…

Set 1: Use 200kgs to perform 15 reps on leg press, then without rest, perform 15 walking lunges* using a 40kg loaded Babell.

Set 2: Use 240kgs to perform 12 reps on leg press, then without rest, perform 12 walking lunges* using 45kg loaded Babell.

Set 3: Use 280kgs to perform 10 reps on leg press, then without rest, perform 10 walking lunges* using a 50kg loaded Babell.

Set 4: Use 320kgs to perform 8 reps on leg press, then without rest, perform 8 walking lunges* using a 55kg loaded Babell.

Set 5: Use 360kgs to perform 8 reps on leg press, then without rest, perform 8 walking lunges* using a 60kg loaded Babell.

*Designated repetition number for walking lunges describes how many to perform for each leg.

Exercise 3: Lying Hamstring Curl Superset with Barbell Good Mornings

This Hamstring focused superset will focus on the three major muscles of hamstrings, as well hitting some glutes and the lower back extensors.

Set 1: Use a weight which will cause failure at 15 reps on Hamstring Curl, then without rest, perform 15 Good Mornings using a 35kg loaded Barbell.

Set 2: Increase to a weight which will cause failure at 12 reps on Hamstring curl, then without rest, perform 12 Good Morning using a 40kg loaded Barbell.

Set 3: Increase to a weight which will cause failure at 10 reps on Hamstring curl, then without rest, perform 10 Good Mornings using a 45kg loaded Barbell.

Set 4: Increase to a weight which will cause failure at 8 reps on Hamstring Curl, then without rest, perform 8 Good Mornings using a 50kg loaded Barbell.

Set 5: Increase the weight, yet still perform 8 reps on Hamstring Curl, then without rest, perform 8 Good Mornings using a 55kg loaded Barbell.

Exercise 4: Hack Squats Superset with Safety Bar Box Squats

By this point, your legs should be well and truly worn out, but we aren’t done yet! The combination of the Hack Squat focusing on controlled tension through the quadriceps, hamstrings and glutes combined with the explosive power during box squats presents a deadly combination.

Set 1: Use a weight which will cause failure at 15 reps on the Hack Squat, then without rest, use a weight which will cause failure for 15 reps of Box Squats.

Set 2: Increase to a weight which will cause failure at 12 reps on the Hack Squat, then without rest, use a weight which will cause failure for 12 reps of Box Squats.

Set 3: Increase to a weight which will cause failure at 10 reps on the Hack Squat, then without rest, use a weight which will cause failure for 10 reps of Box Squats.

Set 4: Increase to a weight which will cause failure at 8 Reps on the Hack Squat, then without rest, use a weight which will cause failure for 8 reps of Box Squats.

Set 5: Increase to a weight which will cause failure at another 8 Reps on the Hack Squat, then without rest, increase the weight and perform another 8 reps of Box Squats. You may need to take a rest pause in-between reps…. but you CANNOT re-rack the weight! This isn’t going to be easy!

Exercise 5: Leg Extension Superset with Seated Leg Curls

This Superset is the final exercise to ensure that there is nothing left in the legs. These isolation exercises focusing on the Quadriceps and Hamstrings will be a HARD; if you perform these with ease…. STOP! Restart the workout again, UP the weight and don’t be a little b*tch!

Set 1: Use a weight which will cause failure at 15 reps on the Leg Extension, then without rest, use a weight which will cause failure for 15 reps of Leg Curls.

Set 2: Increase to a weight which will cause failure at 12 reps of Leg Extension, then without rest, use a weight which will cause failure for 12 reps of Leg curls.

Set 3: Increase to a weight which will cause failure at 10 reps of Leg Extension, then without rest, use a weight which will cause failure for 10 reps of Leg Curls.

Set 4: Increase to a weight which will cause failure at 8 reps of Leg Extension, then without rest, use a weight which will cause failure for 8 reps of Leg Curls.

Set 5:  Increasing the weight perform 8 reps of leg Extension, then without rest, increase the weight and perform another 8 reps of Leg curls.

BOOM! DONE! THAT’S IT!

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