Shortcut To Size: Phase 1, Week 1, Day 5

Today is all about the quads, hamstrings and core. Time to show your legs and abs some tough love.
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Jim Stoppani's 12-Week Shortcut To Size
Phase 1, Day 5 - Legs/Abs
Watch The Video - 13:25

Rest your swollen shoulders. You dominated delts yesterday, so give your upper-body a break and focus on your wheels. That's right: Today is leg day, and leg day means war.



You better pick a suitable soundtrack, because music will make or break your fourth set of squats and deadlifts. This workout is high volume, so make sure the volume in your ears is cranked up to match.

This is your last workout of microcycle 1, which means 12-15 reps per set. Don't forget your finishing rest-pause sets, which should leave you limping. If you're not hobbling out of the gym after this workout, you didn't do it right.

Lay waste to your legs and abs so you can build them up, bigger and stronger, with rest and nutrition. You've got two rest days after this, so make today's workout worth both of them.

Remember to watch all the workout videos this week! They're packed with unique tips and extra info.

Terms You'll Need To Know

Rest-Pause: During weeks one and two of each phase of the program, you will do a rest-pause set as the last set of each exercise. To do this, reach muscle failure on the last set, then rack the weight and rest 15 seconds. Then continue the set until you reach muscle failure again.

Warm-up Sets: Perform 1-2 warm-up sets of 12-15 reps on the first exercise for all body parts, except abs and calves. Warm-up sets lubricate the joints, send blood to the working muscle, and prepare your body for a heavier load. After your warm-up sets, dive directly into the working sets below!

Workout 4: Legs/Abs
Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
  • Crunches Crunches Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
  • Plank Plank Plank
    3 sets of 1 min reps
    Rest-pause on final set
Get Your Daily Meal Plan Here!

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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firesheff

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firesheff

I want to cut my legs off!! WOW!! What a workout.

Apr 5, 2012 10:39am | report
 
mikewazowski

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mikewazowski

I've noticed a lot of people with this same problem (ie every comment from now on :) ). This is my second round with the STS program and I finally figured out a way that makes the leg day less stress at the end. 1) Stretch in between sets!! I picked this one up from Kris Gethin in his DTP trainer, it helps so much, and make sure to do so after. 2) Later in the evening on leg day, go for a walk. Don't make it a sweating workout but make sure you go for a little bit. It'll hurt at first, but it'll loosen you up and help to reduce a lot of inflammation and pain. 3) Foam rolling, also from Kris, is a great help, I prefer to do it after, I think it helps me more personally at that time. Finish up, roll for 15 minutes, drink your shake and go home. 4) Don't sit around all day, you'll stiffen up too much, just a little activity will help a ton. 5) When you do your HIIT the next day, I really like swimming on that day. It's the time when your upper body will be most rested and it gives your legs a bit of a break from rhythmic pounding like in sprinting and other HIIT exercises.

I know it probably seems like a lot, but it boils down to stretch, roll, walk, and don't sit around all day. Simple as that. You'll probably still be sore (you killed your legs, what do you expect?) but it will be much better this way, makes a world of difference. Good luck guys and girls!

Jan 15, 2013 10:28pm | report
ScottNoFlow

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ScottNoFlow

^ Used these tips today, hopefully I'm able to walk tomorrow ;)

Cheers buddy.

Apr 11, 2013 8:32pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 212.75 lbs
  • bf: 19.0%
imtheman14

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imtheman14

This is one hell of a workout! The legs are completly dead and I left the weight room knowing that the next morning isnt going to be pleasant. My only complaint is that doing squats, leg presses, and deadlifts all in the same workout seemed like way too much. Those are three heavy duty lifts that are so taxing on the body that it overwhelmed me. Other than that though it was a killer workout and as i get stronger maybe I wont have as much difficulty doing those three

Apr 5, 2012 10:02pm | report
 
drivera2

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drivera2

don't worry about it, as you repeat this workout in later weeks you'll notice how much stronger the legs get when pushed this far, legs is by far the most mental game push out of all the muscle groups, which is why it can seem overwhelming, hell I've been close to passing out doing legs sometimes! But as time goes on you'll see how solid they get!

Apr 6, 2012 1:03pm | report
imtheman14

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imtheman14

im looking forward too it! Its goin on three days since the legs workout and I still can hardly walk!! haha

Apr 7, 2012 1:35pm | report
coltone3

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coltone3

how are you on day 3 since legs? did you skip one of the days

Apr 7, 2012 3:46pm | report
saintsfann25

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saintsfann25

I think he just meant its been 3 days, I'm sure he did his chest workout and everything

May 11, 2012 7:52pm | report
griffinfan05

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griffinfan05

Great leg workout. Today is Sunday and I did legs Friday, still very sore. It hurts to walk so I'm not doing cardio this weekend (I wanted to start HIIT). I'll probably do legs on Thursday so I can recover Friday so hopefully my legs wont me so sore and I can do cardio Saturday and Sunday.

Apr 8, 2012 7:58am | report
 
jacked42

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jacked42

So much pain! Could not even do my cardio over the weekend. Great workout, thats for sure.

Apr 9, 2012 3:13pm | report
 
m0nkeh24

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m0nkeh24

I dont have a machine for Lying Leg Curls, suggestions?

Apr 10, 2012 11:35am | report
 
villaelrey

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villaelrey

You can put a dumbbell between your feet and do the lying leg curl that way, but you will need a spotter to help you with the dumbbell.

Apr 13, 2012 7:19pm | report
bowenic

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bowenic

Kneel down, get someone to hold your ankles and lean forward and let your legs carry your body weight.

Jan 22, 2015 7:12pm | report
zdk1978

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zdk1978

Just completed day 5.,.if I can walk tomorrow it will be a miracle!!

Apr 11, 2012 2:43am | report
 
Santos05

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Santos05

Thats the same exact dam thing i said lol.. good job !!! keep going!!

Nov 9, 2012 1:20pm | report
KieranDowson

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KieranDowson

not sure if its a good idea to do this tommorow before a rugby game.. but i will

Apr 12, 2012 6:24am | report
 
zdk1978

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zdk1978

Good luck...I'm still sore as

Apr 12, 2012 7:44am | report
DavisDK

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DavisDK

I usually have football on Saturdays so I'm going to change it about a bit and do legs on Monday so my legs aren't sore for the matches.

Apr 14, 2012 2:25pm | report
Princeps

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Princeps

Does Jim drop the weight on the floor during the romanian deadlift?

Apr 13, 2012 12:15am | report
 
erkrause11

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erkrause11

Not at all. He has the smoothest cleanest form ive ever seen with everything.

Apr 15, 2012 10:40am | report
HRBEK

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HRBEK

Yes he does drop it to the ground. You shouldn't do that with Romanian Deadlifts because that means you have to arch your lower back.

Feb 2, 2013 7:20pm | report
JDunn94

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JDunn94

Yeah i noticed that arnt Romanian deads meant to go just below the knee

Feb 6, 2014 2:56pm | report
odyssey1403

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odyssey1403

This is the first time I've worked out legs and man are they shot! I could barely make it out of the gym, but it was an excellent workout for sure.

Apr 13, 2012 10:39am | report
 
avescribano

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avescribano

Just finished this one today, the doc is right you will want to crawl out of the gym! Great leg workout.

Apr 13, 2012 11:30am | report
 
villaelrey

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villaelrey

Just came home from doing this workout and I didn't have the energy to walk home.

Apr 13, 2012 7:22pm | report
 
Showing 1 - 25 of 114 Comments

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