Blasting Legs

An intermediate to advanced program. Only for the true disciplined.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Back Or Front Squat

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Standing Calf Raise

Legs Heavy/Strength

Incline Bench Press (Dumbbell)

Incline Chest Fly (Dumbbell)

Diamond Push Up

Chest Fly (Cable)

Alternating Dumbbell Curl

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Dip (Bodyweight)

Chest/Biceps

Pull-Up (Neutral Grip, Bodyweight)

Bent Over Row (Barbell)

One Arm Bent Over Row

Seated Row (Machine)

Lat Pulldown

Skull Crusher (Barbell)

Overhead Tricep Extension (Dumbbell)

Overhead Tricep Extension (Cable)

Back/Triceps

Front Barbell Lunges

Leg Curl

Seated Hamstring Curl

Calf Raise (Leg Press)

Hip Thrust (Machine)

Abs Crunch (Machine)

Reverse Abs Crunch (Bodyweight)

Side Crunch (Cable)

Legs/Core

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Lying Reverse Fly

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Trap Bar Power Shrug

Shrug (Dumbbell)

Shrug (Barbell)

Shoulders/Traps

Rest

Hack Squat

Hamstring Curl

Seated Calf Raise

Pump/Volume

Legs Pump/Volume

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