Y3T: Week 1, Day 1, Thighs And Hamstrings

We're not easing into it. We're not taking it slow. Get ready to hit the ground running... or squatting, as it were.

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Welcome to day one. You'd better be ready to put in some serious effort for serious change. Your legs are never going to be the same. It's time to hit your hamstrings and quads with a workout that's been created to jumpstart your size, strength and mental toughness.

Neil Hill's Y3T Trainer Legs WORKOUT
Watch The Video - 19:46


Week one workouts are designed to improve your 2B fast-twitch fibers. Think explosiveness. Heavier weight on these 8-to-10 rep ranges will produce a lot of power and will challenge those big muscles in your lower body. But don't choose weight over form. Work on control, using the proper form and contraction.

Warm up well and stretch between warm up sets. Don't risk injury by stacking on plates without preparing your body.

Week 1: Thighs + Hamstrings
Thighs
1

Leg Extensions

2 warm up sets
Leg Extensions Leg Extensions

2

Barbell Squat

4 warm up sets
Barbell Squat Barbell Squat

3

Barbell Squat

4 working sets of 8-10 reps
Barbell Squat Barbell Squat

4

Barbell Hack Squat

4 working sets of 8-10 reps
Barbell Hack Squat Barbell Hack Squat

5

Leg Extensions

4 working sets of 8-10 reps
Leg Extensions Leg Extensions

Hamstrings
6

Lying Leg Curls

4 warm up sets
Lying Leg Curls Lying Leg Curls

7

Lying Leg Curls

4 working sets of 8-10 reps
Lying Leg Curls Lying Leg Curls

8

Stiff-Legged Dumbbell Deadlift

4 working sets of 8-10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

9

Seated Leg Curl

4 working sets of 8-10 reps
Seated Leg Curl Seated Leg Curl


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