About the Program
Category: Hypertrophy
Sam takes warming up pretty seriously, and all the exercises he does before squatting are mostly for warming up joints, and muscles and even getting into the right mindset to start the heavy squats. Sam mostly starts his leg day workout with variations of Hamstring Curls, followed by the infamous Cable Romanian Deadlift. The next in line is the Squats, he warms up with light weights to avoid jumping to heavy ones and acknowledges the nervousness before heavy squats so he always takes it slow. Sam many times does Narrow Elevated Heel Squats to enforce a proper form, by keeping the back straight and knees properly pointing outwards. The training is finished by "spamming" (as per Sam's suggestion) the leg extensions for better quat definition and pump.
Legs
1. Seated Leg Hamstring Curl
ISOLATION
1 warm set of 15-30 reps, 3 sets of 8-15 reps
Tips
2. Cable Romanian Deadlifts
COMPOUND
3 sets x 8-12 reps
Tips
3. Squat
COMPOUND
4 sets of 8-12 reps
4. Quad Extensions (Leg Extensions)
ISOLATION
4 sets of 8-15 reps