Gain 2 Inches in FOUR WEEKS!!

BPak’s LEG DAY RITUAL!

Here is the exact leg workout routine that I’ve followed each year since 2007 when looking for MASSIVE HYPERTROPHY.

Too many aspiring bodybuilders get caught up with lifting heavy weights all year round. They forget that building muscle is about hypertrophy, NOT strength. Hypertrophy is much more highly correlated with CELL SWELLING, pump, volume and lactic acid, then it is with heavy weight or muscle soreness.

I created this approach in 2007 because I was always looking for ways to get my body to look harder and harder as the show approached, as well as to burn as many calories as possible without having to do extra cardio. Cardio can eat up muscle.

The harder you work in the gym, and the less rest you take as the show approaches, the leaner and harder you will get.

I’ve been following the same leg day ritual since 2007. From the time I get out of bed, to the time I hit the gym, I try to keep things as consistent as possible. Maybe this is a mind game, but for me it works.

On leg day, and any training day really, I’m trying to get optimal performance out of my body. That means eliminating margin for error. I try to remove any chance of not having an amazing workout every time I step into the gym. I want to make sure that my mind is in the right place, my body is hydrated and nourished, my joints are warm, and my clothes are comfortable and non restricting.

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7am – WAKE UP. Drink 1.5L of filtered water with lemon.

7:20am – double serving cytogreens with 15g fibre and 20g of Essential Amino Matrix.

8am – 10oz lean ground beef and 10oz broccoli

9am – 1L water

10am – 8oz lean bison meat and 8oz broccoli with 2 tablespoons coconut oil or MCT oil.

10:45am – PRE-WORKOUT

Up to 15g Scitec Essential Amino Matrix. Up to 20g Scitec BCAA Express. 5g Creatine Monohydrate. 20g Scitec Essential Amino Magic (it’s predominant ingredient is glutamine which is the main thing I’m after with this product).

+ a ‘little’ coffee (either a coffee, an Americano, or an Espresso) dosed dependent on my energy levels (up to 200mg of caffeine max)

11am warm up (10mins on stepmill or bike)

11:15am WORKOUT BEGINS.

Here is the exact sequence of 4 weeks workouts that has been the MOST successful for me in putting inches on my legs. Yes, I like to lift heavy just like everyone else. But the truth is, when I’m trying to GROW, lifting heavy is an afterthought. I lift heavy when I’m trying to train my nervous system, or when I’m trying to get stronger. End of story. If you want leg size, try this workout. I suggest running it twice through. Increasing the weight by 5% the second time through.

This also happens to be the exact workout plan I follow leading into a contest when I want my legs looking their biggest and most ripped.

WORKOUT A – 5 weeks out:
1) Leg Extension 6×12 (60 seconds rest) then one **BPak Monster Strip Set**

2a) Leg Press – feet narrow 6×15
2b) Leg Press – feet wide 6×15 (90 seconds rest)

3a) Hack Squat 5×20 (60 seconds rest)
3b) Alternating Weighted Lunges 5×12/side (40 seconds rest)

4a) Horizontal Leg Press 4×20
4b) Sissy Squats 4x failure (60 seconds rest)

WORKOUT B – 4 weeks out
1a) Leg Extension 4×15
1b) Squat 4×10
1c) Leg Press 4×20 (3 mins rest)

2a) Hack Squat 4×20
2b) Leg Press – feet wide 4×12
2c) Walking Lunges 4×15/side (2 mins rest)

WORKOUT C – 3 weeks out
1) Leg Extension 4×12 (45 seconds rest) then
**2 BPak Monster Strip sets** (2 mins rest in between)

2a) Leg press feet narrow 4×15
2b) Leg press feet wide 4×15 (60 seconds rest)

3a) Hack Squat 3×20
3b) Alternating Weighted Lunges 3×12/side (45 seconds rest)

4a) Horizontal Leg Press 2×20
4b) Sissy Squats 2x failure (45 seconds rest)

WORKOUT D – 2 weeks out
1a) Leg Extension 3×15
1b) Squat 3×10
1c) Leg press 3×20 (2 mins rest)

2a) Hack Squat 3×20
2b) Leg Press – feet wide 3×12
2c) Walking Lunges 3×15 (60 seconds rest)

INTRA-WORKOUT
Make sure to load up on Essential Amino Magic and Scitec Vitargo CRX2.0 (carb powder, also containing creatine) during the workouts.

Without the aminos and carbs, the cell swelling effect will not be as great otherwise.

Post-workout I might take 75g of almond chocolate 100% hydrolyzed beef isolate, with 20g Essential Amino Magic, and up to 100g of Vitargo.

 

Want my full 6-week leg training protocol for Pro-caliber legs?
Check it out HERE >> Precision Legs Specialization 

 

 

For more workouts like this, you can check out my best-selling online muscle-building programs MI40 Foundation, MI40-Xtreme, or join all the most successful Alpha Males and Females on my brand new membership site… MI40 Nation!

See you on the inside!