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Craig Capurso
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Steel Wheels

Kick your leg development into high gear with this video of Craig’s
heavy-volume leg workout!

Steel Wheels: Craig Capurso's Heavy-Volume Leg Workout

Legs lagging? Wheels out of air? Kick your lower body development into overdrive with Craig Capurso's heavy volume workout!

Leg day is my favorite training day, and my favorite way to train legs is with heavy volume training (HVT). HVT doesn't sacrifice intensity for volume. It combines high volume and heavy iron.

The results are as extreme as the workouts. I've been lifting since I was 12 years old, and I've been working legs like this for years. I like to push myself, and so should you.

To have a fully functional body, you have to train basic lifts with extreme intensity. Heavy volume applied to compound exercises helps me recruit as many muscle fibers as possible.

Compound movements like the sumo deadlift—the foundation of this workout—incorporate more muscles to recruit more muscle fibers in each lift.

Give my HVT legs workout a shot and get ready to grow!

Capurso HVT Legs
Watch The Video - 10:14



Craig's Heavy Volume Leg Workout
  • Sumo Deadlift Sumo Deadlift Sumo Deadlift
    1-2 warm-up sets as a form check; 100 reps in as few sets as possible; rest 2-5 minutes between sets

  • In the video, Craig does 315 pounds for 7 sets of 20, 15, 15, 15, 12, 14, 9 reps
    Superset
    Warm-up as a form check (1-2 reps per exercise)
    Rest 2 minutes between supersets

  • Leg Press Leg Press Single-leg Leg Press
    1 warm-up set; 3 sets of 10 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine Single Leg Calf Press
    1 warm-up set; 3 sets of 10 reps
  • Superset
    Warm-up as a form check (1-2 reps per exercise)
    Rest 2 minutes between supersets

  • Leg Extensions Leg Extensions Leg Extensions
    1 warm-up set; 2 sets of 20 reps
  • Straight-leg Kickback Straight-leg Kickback Straight-leg Kickback
    1 warm-up set; 2 sets of 20 reps
  • Superset
  • Bodyweight Walking Lunge Bodyweight Walking Lunge Bodyweight Walking Lunge
    1 set of 30 reps (per leg)
  • Smith Machine Calf Raise Smith Machine Calf Raise Smith Machine Calf Raise
    1 set of 30 reps

Heavy Weight, Huge Legs

This workout starts with heavy volume sumo deadlifts. You have to perform 100 heavy reps in as few sets as possible. If you're a new guy to the gym or you haven't done sumo deadlifts before, spend extra time warming up. Practice with as many sets as you need to master the correct form, and then hit it! I usually just warm up as a form check, saving most of my energy for the main event.

With the sumo deadlift, you're going to fail. Your body is going to lock up and your lower back is going to get tight. Your first set is going to hit a helluva lot more reps than your second and third sets. That's OK. Keep pushing.

Sumo Deadlift

Sumo deadlifts incorporate your legs and your back. Your legs may have more juice than your back, or vice versa. Different body parts will give out first. Stop each set when your body shuts down. Stop when you can't exert anymore. Stop when you feel like that next rep might put you in a precarious position to injure yourself. Put the bar down and take your rest, and then resume the attack.

Superset Shift

After completing 100 reps, move into supersets. Warm up with a few reps of each exercise. Short warm-up sets will help you determine which weight to use. You should fail at the specified rep range, so make sure you pick a challenging weight.

On the single-leg leg press, alternate legs as you proceed: left, right, left, right. Position your legs as if you were doing the double-leg leg press, then just pull one leg off and do it.

The second superset hits your quads and posterior chain. You target quads with leg extensions, and then shift your focus to hamstrings and glutes with the kickbacks.

The final superset is a powerful gut check. Lift hard and power through! If you're totally gassed, rest between reps during the set of Smith machine calf extensions. Take as much time as you need and do whatever it takes to hit 30 reps.






Related Articles

About The Author

Craig Capurso is a Wall St oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokes model, Cellucor athlete, and fitness model.

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Molinski44

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Molinski44

Such a solid workout. I advocate anything Craig puts out...his physique speaks for itself.

Jan 6, 2014 6:30pm | report
 
mik001

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mik001

This looks like tonight's workout

Jan 6, 2014 7:22pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 181.88 lbs
  • bf: 15.0%
KevinF88

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KevinF88

High volume workouts re the way to go! I'm on round 2 of Craig's Fitness 360 training plan now, I'll be adding this into the routine.

Jan 6, 2014 8:30pm | report
 
Stangler

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Stangler

Looking good Craig. Great to see a vid to go along with your book. I'm looking to finish strong, 5 weeks to go.

Jan 6, 2014 9:18pm | report
 
craigcapurso

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craigcapurso

Great man send me some updates.. I am going to be showcasing you guys and making some features so check in with me through email cc@craigcapurso.com

Jan 7, 2014 10:51am | report
BillNabeel

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BillNabeel

Craig Capurso, first I want to thank you for the workout, second does this workout help burn fat and help shred and define the legs ?
Appreciate your early response.

Jan 7, 2014 12:29am | report
 
craigcapurso

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craigcapurso

This workout combined withe correct nutrition combo can certainly burn fat. And this style of training is all about mass muscle recruitment. If you hit more muscle fibers during a lift, you may have that much better of a chance to break down a muscle to be altered for repair. Add supplementation for recovery as this one is going to take a toll on your body.
I explain 3 diet concepts with the goals in the Ebook..
-Bigger is Better
-Maintain the Monster
-The Lean Machine
I have set up coupon code --> Bodyspace for 15% off
Cheers

Jan 7, 2014 7:27am | report
mexicanalinda18

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mexicanalinda18

Craig,

With me being a woman if I do this routine, will my legs get bigger? I actually want my glutes and legs a little bigger than my upper body.

Thanks

Jan 7, 2014 8:22am | report
 
craigcapurso

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craigcapurso

With HVT resistance you will certainly condition the muscle and with enough stress and the correct nutrition to repair you will grow.. This routine is certainly catered to those whit experience looking to create a new edge or plateau buster. This workout is great for posterior chain..

Jan 7, 2014 10:50am | report
TrimLines

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TrimLines

Nice job Craig, love the intensity!

Jan 7, 2014 8:40am | report
 
KYRifleman

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KYRifleman

Really like this article. I started doing leg press and calves independantly and I love it. I think I will try 100 reps of Sumo first, definitely a good challenge!

Jan 7, 2014 10:49am | report
 
popeyeandrada

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popeyeandrada

Great routine!

Jan 7, 2014 11:44am | report
 
SOCIALDEVIANT

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SOCIALDEVIANT

This is a work out that you will feel the next day. KILLER!

Article Rated:
Jan 7, 2014 12:37pm | report
 
JohnSpinazzola

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JohnSpinazzola

Thanks Craig this looks like an awesome workout especially on days the squat rack isn't available. Going to give this a try on my next leg day.

Jan 7, 2014 1:13pm | report
 
ams2737

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ams2737

I will be using this workout. Seems killer but I like the challenge. Can't wait to see you do a chest workout using the principle.

Jan 7, 2014 1:17pm | report
 
Cape1

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Cape1

Looks great craig. How do you see this working out on a diet? Do you use this during your contest prep or more during the off season?

Jan 7, 2014 3:09pm | report
 
craigcapurso

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craigcapurso

I have used HVT in many phases of the diet.. In the ebook the suggested Diet protocols are . Bigger is Better,, Maintain the Monster ,,, The lean machine. So I attribute the goal the the food and supplement intake. The workout is always based off your own personal threshold.. the way I like it UvsU

Jan 11, 2014 8:43am | report
jdubb4569

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jdubb4569

Great legs routine.

Jan 7, 2014 5:47pm | report
 
attitude913

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attitude913

What brand of belt

Jan 8, 2014 12:06am | report
 
mikexcore

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mikexcore

dead lifts are by far my favorite for leg day. thanks!

Jan 8, 2014 7:18am | report
 
XxmetallicaxX

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XxmetallicaxX

Maybe its just me, but everytime i do high volume for my lower back, i always end up with back spasms for a week, i literally cant stand up straight and do anything, i usually shoot for hypertrophy of 20-40 reps with my deadlifts and thats all i do for lower back

Jan 8, 2014 8:55am | report
 
240fly

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240fly

Always been a fan of sumo deads instead of regular deads. But 7 sets and 100 reps!?!?! Im smoked after doing 50!
You are a monster Craig!

Jan 8, 2014 12:32pm | report
 
dianita23

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dianita23

This looks like fun :)

Article Rated:
Jan 9, 2014 11:17am | report
 
ImJakeBro

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ImJakeBro

Just did this today and its fantastic. I have a fear of sitting down tomorrow but its all worth it, right?

Jan 9, 2014 12:33pm | report
 
enterthepit

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enterthepit

Great workout. I love the sumo deadlifts. I have to do at least 4 working sets of them every week.

Jan 9, 2014 10:41pm | report
 
Showing 1 - 25 of 44 Comments

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