Bodybuilding Series: Sample Week; Leg Day
We are past the stage of understanding, preparing, and planning. It is time to start some actual workouts! The next (5) days we will be posting workouts from a sample week in a bodybuilding program. These workouts will range in difficulty, tempo, and style. We are excited to bring you some intense workouts so you can see what it's like to start a bodybuilding program!
We are starting the "week" with legs first! Lower body is often neglected and if you workout in a traditional fitness facility, you can almost guarantee that there will be a squat rack and lower body equipment readily available in the beginning of the week because for most, Monday is international Bench day! We will detail each workout and put notes in for every exercise so you can maximize your workout and get the gains you are looking for!
LEG DAY
Warm Up:
- Stationary Bike 10min (this can be used as a pre-fatigue as well as the specified exercises)
- Prehab - Dynamic Warm Up and Foam Rolling
Pre-Fatigue: (pair these two exercises- superset)
- Leg Extension - 15 reps / 4 sets
- Light Dumbbell Walking Lunges -15 steps each leg / 4 Sets
*This is used to get blood directly in the target muscles for your primary exercises*
Working:
*These exercises are to be done individually. Take 75-90 sec rest in between heavier sets (6 or less rep sets)
- Barbell Squat -
- 2 sets of 8 reps ; 2 sets of 6 reps ; 2 sets of 4 reps ; 2 sets of 10 reps
*Straight sets, increase your rest as you lower the rep count*
- Weighted Split Squat -
- 4 sets of 10 reps for each leg
*Focus on time under tension for maximal effect - slow/controlled*
- Straight Leg Deadlift or Romanian Deadlift -
- 2 sets of 8 reps ; 2 sets of 6 reps ; 3 sets of 10 reps
*Keep your core tight and shoulders back. Posture is key here.
Supersets:
*4 Rounds each*
- Leg Press - 10 reps
- Hack Squat - 10 reps
- Weighted Glute Bridge or Hip Thrusts - 10/15 reps
- Prone Hamstring Curl - 10/15 reps
- Donkey Calf Raise - 12/15 reps
- Weighted Standing Calf Raise - 12/15 reps
You are now done with your first day of the 5-day bodybuilding week. Pat yourself on the back if you must but make sure to log and track your progress. Working around injuries? Need some simple coaching on the specifics, contact me at mattbeard@newavecoaching.com or comment below. I will be happy to answer any questions!
Bodybuilding Series Notes
- We will be publishing a sample bodybuilding week workout split. These will be workouts on a 5-day split so you will have an idea of what a weeks exercise regime will look like as well as give you ideas of new exercises to try in your program!
- After the 5-day split workouts, we will finish the series with the Importance of Rest Days and the final entry GAINS!
- First workout will be legs, followed by chest, back, shoulder, and core.
Stay tuned with more to come!
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