In this cycle, we start each week by blasting our legs.

There are a total of just 8 sets, but this ain’t no picnic.

You’ll promote growth right from the first working set.

If you’ve been using any other training program apart from THT, you’ll feel the effectiveness of this workout after a few sets, and you’ll SEE a difference in as little as a week.

Here’s an outline of leg day…

  1. Barbell Squats
  2. Barbell Squats
  3. Leg Presses
  4. Leg Presses
  5. Stiff Leg Deadlifts
  6. Stiff Leg Deadlifts
  7. Standing Machine Calf Raises
  8. Standing Machine Calf Raises

That’s 2 sets of Squats, followed by 2 sets of Leg Presses, then 2 sets of Stiff Leg Deadlifts, and we finish we 2 sets of Standing Calf Raises.

ALL SETS ARE TO POSITIVE FAILURE. NO EXCEPTIONS. (see here for more on failure)

A leg workout demands that you perform big compound movements like squats and/or leg presses. You just can’t get complete leg development without them.

Why do leg presses after squats on the third and fourth set?

After completing 2 sets of squats to failure, you can very easily reach “form failure”, meaning that you simply can’t control the weight properly through the positive and negative portions due to the high level of fatigue.

To get around this we need to take the issue of stabilization out of the equation by doing leg presses. We can therefore avoid form failure and really overload our legs MAXIMALLY in all sets.

Stiff-Leg Deadlifts are best performed while standing on an elevated platform, a few inches off the floor will do. DO NOT round your back and do not lower your upper body past the point where it’s comfortable. You want to feel the stress on your hamstrings, not your back.

There is no advantage to going lower than a straight, arched back will naturally allow. Keep your knees slightly bent when lowering and lifting, then straighten them at the top.

Your calves will have received some indirect stimulation from all the above movements, but now we want to dedicate a couple of sets to overload them head-on!

Perform 2 sets of standing calf raises to positive failure in the 8-12 rep range.

As I stated in this article, rest for 2-3 minutes between sets. 3 sets are required for bigger body parts. So for this workout, I recommend you rest for 3 minutes after every set, except for calf raises where 2 minutes will suffice.

To get all the rep ranges, rest periods, and to track your progress, download the workout logs by clicking here.

Don’t sit and wonder about its effectiveness. Do it exactly as stated and start GROWING once and for all. You can become another MuscleHack success story!

PART 1 | PART 2 | PART 3 | PART 4PART 5PART 6 | PART 7 | PART 8 | PART 10 |PART 11PART 12PART 13

Train With 100% Intensity!

Mark McManus

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Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

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