This training log provides an in-depth look at my current leg workout, offering insights into the sets, reps, exercises, and overall training volume. While my Technique Tuesday videos and other content offer science-backed training advice, this log showcases the specific routine I’m currently following. This offers a more personal and practical perspective on my training approach.
My recent focus has been on completing the final three weeks of my upper/lower split program. Many of you may be familiar with this program, and some have even followed it themselves. Currently, I’m on week eight, day five. I frequently receive emails from individuals following my programs, with some claiming the volume is insufficient while others find it excessive. This program is considered high-volume, designed for advanced lifters. It’s the same program followed by Samo Canola, arguably the best natural bodybuilder globally. If you find the volume too low, it may indicate a need to increase the intensity of your lifts. Focus on pushing yourself harder with the weight you’re using. My squat sets, for instance, are challenging and leave me needing several minutes of rest between sets.
Conversely, if the volume is excessive, consider reducing one set from each exercise or eliminating some accessory movements to prioritize compound lifts. This program targets advanced lifters, but modifications can be made for those at a beginner or intermediate level. My leg workout started with squats: three sets of eight reps at 315 pounds. This weight felt challenging yet manageable, at an RPE (Rate of Perceived Exertion) of around 7 or 8. My estimated one-rep max remains at 415 pounds. I believe my squat performance was slightly impacted by recent travel, which disrupted my sleep and overall recovery. However, I’m feeling more in sync now and plan to switch to low-bar squats in my next training block. I’m anticipating a strength increase of at least 10% with this adjustment. Additionally, I’m considering adding top sets back into my squat routine. This involves working up to a heavy single or double (80-90% of my one-rep max) before my volume work. This helps build confidence and reinforce neural adaptations for maximal strength.
Squat rack with weights
Following squats, I performed walking lunges: three sets of 15 reps per leg, totaling 30 strides. Walking lunges are highly effective for overall lower body development, engaging glutes, quads, hamstrings, and even calves. My focus during lunges is on using the leading leg to drive the movement, pushing through the heel rather than relying on momentum. This maximizes the engagement of the targeted muscles.
Following lunges, I moved on to dumbbell step-ups. The bench height should be adjusted so your femur and tibia form a 90-degree angle when your leading leg is on the bench. Step-ups offer a unique benefit: initiating the concentric phase from a dead stop, eliminating the stretch reflex from the bottom of a squat. This forces you to train through the most challenging portion of the lift. I prioritize my weaker leg first to address imbalances and then match the reps with the stronger leg. Similar to walking lunges, focus on driving through the heel of the leading leg to maximize muscle engagement.
Man performing dumbbell step-ups
Next were reverse hypers. Lacking a dedicated reverse hyper machine, I improvised with a BOSU ball on a bench and a medicine ball between my legs for resistance. While not ideal for heavy loading, this setup allows for higher reps with a focus on glute activation at the top. I performed three sets of 20 reps with a controlled tempo. If you lack access to a reverse hyper, this method can be a suitable alternative.
After reverse hypers, I performed standing cable hip abductions. While I typically use a machine, varying the plane of motion and hip flexion angle is beneficial. Standing hip abductions target the gluteus medius differently than seated variations. This exercise also helps train knee stability during squats, which is valuable for preventing knee valgus (inward collapse).
Man performing standing cable hip abduction
My leg day concluded with core work. I performed three sets of 30-second planks, resting for 30 seconds between sets. Applying the cues from my plank Technique Tuesday video significantly increases the difficulty of this exercise.
Finally, after the workout, I consumed a protein shake and played basketball, which has become a regular part of my routine.
