Phil's Leg Training routine

Background

A number of years ago I started a high intensity-training program devised by Arthur Jones, the original inventor of the Nautilus equipment. The program taught me one important thing: progression.

My routine went something like this. I started my leg routine with a Smith Machine Squat, a single set followed by a drop set (reducing the weight by half immediately following the first set and then doing the same reps on a second set). The reps where high, 20 for each set. This to would form the foundation for my leg routine. Leg Press followed this in the same way with a drop set and then leg extensions and Hamstring curls. I did this workout once a week. I started with a Smith machine squat of 60kg for 20 reps. (not counting the bar). I increased the weight with 20kgs every time I made 20 reps in a set. When I could not get to 20 reps I kept the weight the same until I did. The amazing thing was that by the time I changed the routine I was doing sets of 20 reps on the Smith Machine at 220kgs! I was totally clean and had never taken Juice before!

The routine changed over the years but the principals stayed the same and everybody that went trough the routine got stronger than they ever thought possible. Their legs, both male and female got toned and strong and looked great. You could literally see changes after 2 sessions in their legs.

I trained with many guys since then that told me how strong their legs where, one in particular said that he pushed 500kg on the leg press so we made a training date. He pressed an impressive 500kg for 8 reps on the Leg Press. He proudly stepped out of the leg press and agreed to help me could how many roes I would get. At 22 reps I called it a day but never again heard form the guy until he told me a few weeks later that he was doing 20 rep routines and was now matching me. He stayed on the same concept for leg training and ended up pressing over 700kgs for reps the last time we spoke. Now those numbers may not be that impressive to season, juiced bodybuilders, but it is for average people that are not taking juice.

My current routine for whipping your legs into shape goes as follows;

Leg press for 20 reps followed by a drop set (half the weight straight after the first set and try get the same reps)
Hamstring curls for 15 reps followed by drop set
Leg extensions or 15 reps followed by drop set
And finally
Lunges with barbell for 15 reps.

There are various different versions of the routine but this will be a good starting point for anyone who wants to build their legs. Follow the routine for at leas 12 weeks and write your reps and weight down for every set so you can compare your performance over the period. Do this routine once a week only.

A good starting weight on the leg press is your body weight. From there as you get your reps increase by 10-20kgs from session to session, and for the other exercises increase by 5 kgs or so. Lunges at the end of the routine is going to kill you and you are going to get very stiff two days after the routine, stairs will be avoided, you’ll see!