I train legs three days a week. Monday and Friday are quad focused and both are the same session. Wednesday is glutes and hamstrings. That repetition is the reason they look like this. It is not a clever program, it is the same work done over and over for eight years.
Quad Day, In Order
- Squats. I start here every time, and I rotate variations, sometimes on the Smith machine, sometimes on the squat machine.
- Pendulum squat. My favourite for loading the quads without wrecking my lower back.
- Leg press. Where I get the heavy volume in.
- Leg extensions. To finish the quads off properly.
- Calves. Every single leg day, never skipped.
The order stays the same, but the exact work changes depending on where I am in the process. Off season looks different from prep, and the weight on the bar is what moves the most.
Wednesday: Glutes And Hamstrings
Mid week gets its own day, all posterior chain. Keeping it separate from the quad days is what let both actually grow instead of competing with each other.
The Rest Of My Week
I train Monday to Friday. Tuesday is my full upper body day, back, biceps, triceps, chest and shoulders in one session, and calves go on every leg day. I also do an hour of cardio every single day, no exceptions. Sunday I rest.
If you want to see how the training actually goes, day to day, that is what I share with the people who follow me closely.
