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There's Leg Day. Then There's Dorian Yates' Leg Day.

How much damage do you think you can do in just 8 working sets? You're about to find out. Mentally prepare yourself, then leap into this classic lower-body routine from The Shadow himself!

These days, brag-worthy leg workouts seem to share a common theme: volume. Squats, lunges, extensions, and other machines all get dosed out in such immense quantities of sets and reps that "leg day" begins to feel like a literal description. By the time you're done, you might be the only person in the gym.

Let Dorian Yates show you an entirely different way. In this classic workout from Dorian Yates' Blood and Guts 6-Week Trainer, the six-time Mr. Olympia makes every single rep mean something, and pushes Kris Gethin—no slouch when it comes to effort—to his absolute limit. Think you can only handle one more? Dorian can get you to four. But it'll hurt.

If you're heading out to train legs, the two-part video is about the best motivation you could find. And if you're the only person in the gym at the end of this routine, it's because everyone else fled in terror of what you just accomplished.

Leg Workout
Warm up & Stretch
1

Cardio

10 minute warm up
Walking, Treadmill Walking, Treadmill
Lower Back Stretch: 1 set of 6 reps, each side
Hamstring Stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps
Dorian's Tips: Active stretching doesn't weaken muscles.

2

Leg Extensions

1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
Leg Extensions Leg Extensions

1 min rest
3

Leg Press

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Leg Press Leg Press

Dorian's Tips: True failure means mental failure.

1 min rest
4

Hack Squat

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Hack Squat Hack Squat

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.
5

Seated Leg Curl

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Seated Leg Curl Seated Leg Curl

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest
6

Stiff-Legged Barbell Deadlift

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest
7

Calf Press On The Leg Press Machine

1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest
8

Seated Calf Raise

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Seated Calf Raise Seated Calf Raise

Dorian's Tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.