LEG WORKOUT 2

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Instruction Leg Workout 2

You can substitute exercises if certain equipment isn’t available.
Match the Exercise # from the Exercise List with those shown in the downloadable workout templates since the order in which they are listed may differ.
There are two options to choose from:

Option 1: Basic

Scroll down to the Exercise List.
Complete all the predetermined sets and repetitions for an exercise before moving onto the next exercise.

Option 2: Custom

Scroll down to the Training Programs.
Start with the Stabilization Training Program.
Open the tab and download the FREE workout templates.
Based off your Fitness Level, create your own custom workouts using the provided Exercise List and track your progress.
- Beginner
- Intermediate
- Advanced
Once you have finished WEEKS 1-4, proceed to the next Training Program below it and repeat the above steps.

LEG WORKOUT 2 TRAINING PROGRAMS

TERMS | DEFINITIONS

BB	DB	1RM	BW
Barbell	Dumbbell	1 Rep Max	Body Weight

*	INTENSITY LEVEL OPTIONS	1 ) X % of 1RM
	Resistance Weight Used	2 ) ≤ X % of BW
	During Each Exercise	3 ) BW only

TRAINING PROGRAMS
*	STABILIZATION	Resistance Weight Used	50-70% of 1RM BW only
Stabilization Training is used to increase muscular endurance and stability. It will help improve your ability to stabilize your joints and posture; high repetitions with a focus on increasing your proprioception. An example of this is 1-3 sets of: 12-20 reps, performing Squats or Deadlifts at 50-70% your 1RM or BW only. There will be a rest period of 0-90 seconds between each set.
**	STRENGTH ENDURANCE	Resistance Weight Used	70-80% of 1RM BW only
Strength Endurance Training means training with a moderate number of repetitions with heavier weights. This phase of training will help your body adapt to higher volume workouts while increasing your strength. This type of training will involve compound sets of exercises. An example of this is 2-4 sets of: 8-12 reps at 70-80% of your 1RM, performing a more stable exercise, such as a Leg Press Machine, immediately followed by a less stable exercise (more balance focused), such as a Walking Lunge. There will be no rest after the first exercise and a rest period of 1 minute after the second exercise.
***	HYPERTROPHY	Resistance Weight Used	75-85% of 1RM BW only
Hypertrophy Training refers to an increase in muscular size by increasing the number of sets performed while increasing the amount of resistance used. The amount of reps for each set will be moderate to low. An example of this is 3-5 sets of: 6-12 reps, performing Barbell Squats at 75-85% of your 1RM. There will be a rest period of 1 minute between each set.
****	MAX STRENGTH	Resistance Weight Used	85-100% of 1RM BW only
Max Strength Training is a measure of how much force your body can exert. An example of this is 4-6 sets of: 1-5 reps, performing Barbell Squats at 85–100% of your 1RM. There will be a rest period of 3-5 minutes between each set.
*****	POWER	Resistance Weight Used	1st Exercise 35-45% of 1RM 2nd Exercise 35-45% of 1RM OR ≤ 10% of BW OR BW only
Power Training typically involves exercises which apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power. Power training workouts will combine a Strength exercise with a Power exercise for each body part. An example of this is 3-5 sets of: 1-5 reps at 85-100% of your 1RM, performing a more strength focused exercise, such as a Barbell Squat, immediately followed by performing 8-10 reps at ≤ 10% of your BW or 30-45% of your 1RM, a speed focused exercise such as a Squat Jumps. There will be no rest after the first exercise and a rest period of 2 minutes after the second exercise.

TRAINING STYLE
SINGLE SET		Performing only 1 set of each exercise.
EXAMPLE		LEG WORKOUT
70% X 200 lbs. = 140 lbs.		START If your 1RM for a Barbell Squat is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Barbell Squats with 140 lbs. FINISH Once this set is completed, rest, and then move onto the next exercise.
MULTIPLE SET		Performing multiple sets of each exercise you have selected.
EXAMPLE		LEG WORKOUT
70% X 200 lbs. = 140 lbs.		START If your 1RM for a Barbell Squat is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Barbell Squats with 140 lbs. FINISH Once this set is completed, rest according to your chosen Training Program and then repeat for X Number of Sets based off of your Fitness Level.
COMPOUND SET		Performing 2 exercises in rapid succession for the same muscles, or *non-opposing* muscle groups, with minimal rest in between the two exercises.
EXAMPLE		LEG WORKOUT
70% X 200 lbs. = 140 lbs.		START If your 1RM for a Barbell Squat is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Barbell Squats with 140 lbs. FINISH Once this set is completed, immediately begin Exercise 2 below.
70% X 120 lbs. = 84 lbs.		START If your 1RM for Front Squats is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Front Squats with 80-90 lbs. FINISH Once this set is completed, Rest 1-2 minutes, then repeat for number of Compound Sets (as determined by your Fitness Level).
SUPERSET		Performing 2 exercises in rapid succession for *opposing* muscle groups with minimal rest in between the two exercises.
EXAMPLE		LEG WORKOUT
70% X 200 lbs. = 140 lbs.		START If your 1RM for a Barbell Squat is 200 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Barbell Squats with 140 lbs. FINISH Once this set is completed, immediately begin Exercise 2.
70% X 120 lbs. = 84 lbs.		START If your 1RM for a Barbell Deadlift is 120 lbs., then the actual weight you will use for this exercise will be 70% of that total weight. This means you will perform 1 set of Barbell Deadlifts with 80-90 lbs. FINISH Once this set is completed, Rest 1-2 minutes, then repeat for number of Supersets (as determined by your Fitness Level).
PYRAMID SET		Increasing or Decreasing resistance weight with each set.
EXAMPLE		LEG WORKOUT
70% X 200 lbs. = 140 lbs.		START If your 1RM for a Barbell Squat is 200 lbs., then the actual weight you will start for this exercise will be 70% of that total weight. This means you will perform the First set of Barbell Squats with 140 lbs. FINISH Once this set is completed, you will either increase or decrease the resistance weight used for each set thereafter.

LEG STABILIZATION

STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 90 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE *		4 s	2 s	1 s
CORE EXERCISES		SETS: 1—4		REPS: 12—20
SPEED		4 s	2 s	1 s

FITNESS LEVEL

BEGINNER

EXERCISES PER BODY PART

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	1	2	2	3
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	15 15	20 20	20 20
INTENSITY	60%	60%	60%	60%

FITNESS LEVEL

INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	2	2	3	3
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	20 20 20 20	15 15 15 15	15 15 15 15	12 12 12 12
INTENSITY	60%	65%	65%	70%

FITNESS LEVEL

ADVANCED

EXERCISES PER BODY PART

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	20 20 20 20 20 20	15 15 15 15 15 15	12 12 12 12 12 12	12 12 12 12 12 12
INTENSITY	60%	65%	70%	70%

EXAMPLE WEEK 1 STABILIZATION WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Bodyweight Squat	1-2	12	BW only	4/2/1	60 s
Standing Toe Touches	1-2	12	BW only	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	1	12	60%	4/2/1	0-90 s
EX #2	1	12	60%	4/2/1	0-90 s
INTERMEDIATE (3—4 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	2	20	60%	4/2/1	0-90 s
EX #2	2	20	60%	4/2/1	0-90 s
EX #3	2	20	60%	4/2/1	0-90 s
EX #4	2	20	60%	4/2/1	0-90 s
ADVANCED (4 + exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	20	60%	4/2/1	0-90 s
EX #2	3	20	60%	4/2/1	0-90 s
EX #3	3	20	60%	4/2/1	0-90 s
EX #4	3	20	60%	4/2/1	0-90 s
EX #5	3	20	60%	4/2/1	0-90 s
EX #6	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #7	1—4	12—20	n/a	4/2/1	0-90 s
EX #8	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
EX #9	10—20 minutes
COOLDOWN
EXERCISE	DURATION
EX #10	10—20 minutes

LEG STRENGTH ENDURANCE

STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 60 s
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE **		2	0	2
2^nd EXERCISE **		4	2	1
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

FITNESS LEVEL

BEGINNER

EXERCISES PER BODY PART

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	2	2	2
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	12 12	10 10	10 10
INTENSITY	70%	70%	75%	75%

FITNESS LEVEL

INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	2	3	3	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
INTENSITY	70%	75%	80%	80%

FITNESS LEVEL

ADVANCED

EXERCISES PER BODY PART

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	12 12	10 10	8 8	8 8
Exercise #2 Exercise #5	12 12	10 10	8 8	8 8
Exercise #3 Exercise #6	12 12	10 10	8 8	8 8
INTENSITY	70%	75%	80%	80%

EXAMPLE WEEK 1 STRENGTH ENDURANCE WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Bodyweight Squat	1-2	12	BW only	4/2/1	60 s
Standing Toe Touches	1-2	12	BW only	4/2/1	60 s
PART 2: COMPOUND SETS
BEGINNER ( 2 exercises per body part )
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	2	12	70%	2/0/2	0 s
EX #3		12	70%	4/2/1	60 s
INTERMEDIATE (3-4 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	2	12	70%	2/0/2	0 s
EX #3		12	70%	4/2/1	60 s
EX #2	2	12	70%	2/0/2	0 s
EX #5		12	70%	4/2/1	60 s
ADVANCED ( 4+ exercises per body part )
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	12	70%	2/0/2	0 s
EX #4		12	70%	4/2/1	60 s
EX #2	3	12	70%	2/0/2	0 s
EX #5		12	70%	4/2/1	60 s
EX #3	3	12	70%	2/0/2	0 s
EX #6		12	70%	4/2/1	60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #7	1—4	8—12	n/a	3/2/1	0-60 s
EX #8	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
EX #9	10—20 minutes
COOLDOWN
EXERCISE	DURATION
EX #10	10—20 minutes

LEG HYPERTROPHY

HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			0 — 60 seconds
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ***		2 s	0 s	2 s
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		3 s	2 s	1 s

FITNESS LEVEL

BEGINNER

EXERCISES PER BODY PART

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #2	12 12	12 12	10 10	10 10
INTENSITY	75%	75%	80%	80%

FITNESS LEVEL

INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	3	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	12 12 12 12	10 10 10 10	8 8 8 8	6 6 6 6
INTENSITY	75%	80%	80%	85%

FITNESS LEVEL

ADVANCED

EXERCISES PER BODY PART

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	12 12 12 12 12 12	10 10 10 10 10 10	6 6 6 6 6 6	6 6 6 6 6 6
INTENSITY	75%	80%	85%	85%

EXAMPLE WEEK 1 HYPERTROPHY WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Bodyweight Squats	1-2	12	BW only	4/2/1	60 s
Standing Toe Touches	1-2	12	BW only	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	12	75%	2/0/2	0-60 s
EX #2	3	12	75%	2/0/2	0-60 s
INTERMEDIATE (3—4 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	12	75%	2/0/2	0-60 s
EX #2	3	12	75%	2/0/2	0-60 s
EX #3	3	12	75%	2/0/2	0-60 s
EX #4	3	12	75%	2/0/2	0-60 s
ADVANCED (4 + exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	12	75%	2/0/2	0-60 s
EX #2	3	12	75%	2/0/2	0-60 s
EX #3	3	12	75%	2/0/2	0-60 s
EX #4	3	12	75%	2/0/2	0-60 s
EX #5	3	12	75%	2/0/2	0-60 s
EX #6	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #7	1—4	8—12	n/a	3/2/1	0-60 s
EX #8	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
EX #9	10—20 minutes
COOLDOWN
EXERCISE	DURATION
EX #10	10—20 minutes

LEG MAX STRENGTH

MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			3-5 minutes
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
EACH EXERCISE ****		X	X	X
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		1 s	1 s	1 s
NOTE: X = As fast as possible while maintaining control

FITNESS LEVEL

BEGINNER

EXERCISES PER BODY PART

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #2	5 5	5 5	4 4	4 4
INTENSITY	85%	85%	87%	89%

FITNESS LEVEL

INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	5	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4	5 5 5 5	5 5 5 5	4 4 4 4	3 3 3 3
INTENSITY	85%	85%	88%	91%

FITNESS LEVEL

ADVANCED

EXERCISES PER BODY PART

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
SETS	4	5	6	6
REPS	handstandpushup.com
Exercise #1 Exercise #2 Exercise #3 Exercise #4 Exercise #5 Exercise #6	5 5 5 5 5 5	4 4 4 4 4 4	3 3 3 3 3 3	2 2 2 2 2 2
INTENSITY	85%	88%	91%	94%

EXAMPLE WEEK 1 MAX STRENGTH WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Bodyweight Squats	1-2	12	BW only	4/2/1	60 s
Standing Toe Touches	1-2	12	BW only	4/2/1	60 s
PART 2: SINGLE EXERCISE \| MULTIPLE SETS
BEGINNER (2 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	4	5	85%	X/X/X	3-5 min
EX #2	4	5	85%	X/X/X	3-5 min
INTERMEDIATE (3—4 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	4	5	85%	X/X/X	3-5 min
EX #2	4	5	85%	X/X/X	3-5 min
EX #3	4	5	85%	X/X/X	3-5 min
EX #4	4	5	85%	X/X/X	3-5 min
ADVANCED (4 + exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	4	5	85%	X/X/X	3-5 min
EX #2	4	5	85%	X/X/X	3-5 min
EX #3	4	5	85%	X/X/X	3-5 min
EX #4	4	5	85%	X/X/X	3-5 min
EX #5	4	5	85%	X/X/X	3-5 min
EX #6	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #7	1—4	8—12	n/a	1/1/1	0-60 s
EX #8	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
EX #9	10—20 minutes
COOLDOWN
EXERCISE	DURATION
EX #10	10—20 minutes

LEG POWER

POWER TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4
PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			1^stExercise: 0 s 2^nd Exercise: 2 mins
EXERCISE SPEED		ECCENTRIC	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
1^st EXERCISE ****		X	X	X
2^nd EXERCISE *****		X	X	X
CORE EXERCISES		SETS: 2—3		REPS: 8—12
SPEED		X	X	X
NOTE: X = As fast as possible while maintaining control

FITNESS LEVEL

BEGINNER

EXERCISES PER BODY PART

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	3	4	4
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	5 10	4 10	4 8
INTENSITY
1^st Exercise	85% 1RM	85%	89%	91%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

FITNESS LEVEL

INTERMEDIATE

EXERCISES PER BODY PART

3 — 4

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	4	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	4 8	3 8
Exercise #2 Exercise #5	5 10	4 10	4 8	3 8
INTENSITY
1^st Exercise	85% 1RM	89%	89%	93%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

FITNESS LEVEL

ADVANCED

EXERCISES PER BODY PART

4 +

GOALS	WEEK 1	WEEK 2	WEEK 3	WEEK 4
COMPOUND SETS	3	4	5	5
REPS	handstandpushup.com
Exercise #1 Exercise #4	5 10	4 10	3 8	2 6
Exercise #2 Exercise #5	5 10	4 10	3 8	2 6
Exercise #3 Exercise #6	5 10	4 10	3 8	2 6
INTENSITY
1^st Exercise	85% 1RM	89%	93%	95%
2^nd Exercise	2% of BW	4%	6%	8%
	OR
	30% 1RM	35%	40%	45%

EXAMPLE WEEK 1 POWER WORKOUT
GENERAL WARM-UP	10-15 minutes (dynamic stretching/foam roll/walking, etc.)
PART 1: WARM-UP SETS
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Bodyweight Squats	1-2	12	BW only	4/2/1	60 s
Standing Toe Touches	1-2	12	BW only	4/2/1	60 s
PART 2: COMPOUND SETS
BEGINNER ( 2 exercises per body part )
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	5	85% of 1RM	X/X/X	0 s
EX #3		10	2% of BW	X/X/X	2 min
INTERMEDIATE (3-4 exercises per body part)
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	5	85% of 1RM	X/X/X	0 s
EX #4		10	2% of BW	X/X/X	2 min
EX #2	3	5	85% of 1RM	X/X/X	0 s
EX #5		10	2% of BW	X/X/X	2 min
ADVANCED ( 4+ exercises per body part )
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #1	3	5	85% of 1RM	X/X/X	0 s
EX #4		10	2% of BW	X/X/X	2 min
EX #2	3	5	85% of 1RM	X/X/X	0 s
EX #5		10	2% of BW	X/X/X	2 min
EX #3	3	5	85% of 1RM	X/X/X	0 s
EX #6		10	2% of BW	X/X/X	2 min
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
EX #7	1—4	8—12	n/a	X/X/X	0-60 s
EX #8	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
EX #9	10—20 minutes
COOLDOWN
EXERCISE	DURATION
EX #10	10—20 minutes

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LEG WORKOUT 2 EXERCISE LIST

Choose From The Following:

#	WARM-UP	TIME
💪	Dynamic Stretching	10-15 min
#	EXERCISE	SETS	REPS
1.	Dumbbell Goblet Squat	4	6-8
2.	Romanian Deadlift With Dumbbells	4	6-8
3.	Butt Lift (Bridge)	4	8-10
4.	Side Leg Raises	4	8-10
5.	Fire Hydrant	4	10-15
6.	Standing Calf Raises	4	10-15
#	CORE	SETS	REPS
7.	Oblique Crunches – On The Floor	4	10-12
8.	Deadlift with Bands	4	10-12
#	CARDIO	TIME
9.	Jumping Rope	15 min
#	COOLDOWN	TIME
10.	Stretching	15 min

00Minutes
00Seconds

BUILD YOUR HOME GYM AND GET FIT!

POWER TOWER

Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles. Most of them come equipped with parallel handles, a pull-up bar, and push-up handles. In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques).
- Can be used in the following exercises:
  - Pull-Up
  - Chin-Ups
  - Scap Pulls
  - Resistance Band/Tube Lat Pull-Downs or Rows
  - Dips
  - Deficit Push-Ups
  - Pike Push-Ups
  - Planches
  - Planche Push-Ups
  - Tuck Planche Push-Ups
  - Knee Tucks
  - L-Sits
  - Hanging Leg Raises

See more on Amazon

PULL-UP BARS

Handstand Push-Up Back Exercise Equipment Door frame Pull-Up Bar with black padded handles

Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms. They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online. Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall. All are good choices. The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
- The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some. You can also place this particular one on the floor and use the handles as push-up bars.
- Can be used in the following exercises:
  - Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
  - Chin-Ups (regular grip, close-grip, wide-grip)
  - Scap Pulls
  - Hanging Leg Raises
  - Hanging Knee Tucks
  - Push-Ups
  - Tricep Extensions
  - Tricep Push-Ups

See more on Amazon

DUMBBELLS

Handstand Push-Up Shoulder Exercise Equipment Hex Dumbbell Grey color

DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs. This means you can perform an exercise and target just one side of the body or both sides of the body. You can also alternate reps and sets between one side and both sides.
For example, if you were performing a Bent Over Row with dumbbells, you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set. They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one. You don’t have to take time changing out the weight plates.
- I own the exact same ones shown above and use them every week in my workouts. They are quite durable as long as you take care of them.
- Can be used in the following exercises:
  - Bent Over Rows
  - Bent Over Upright Rows
  - Single Arm Dumbbell Rows
  - Decline Rows
  - Incline Rows
  - Pull-Overs
  - Deadlifts
  - Goodmornings
  - Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.

See more on Amazon

BARBELLS

Handstand Push-Up Shoulder Exercise Equipment CAP Barbell 7 Foot length

BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger. However, using them allows you to add more resistance weight to your exercises. Most commercial gyms don’t have dumbbells heavier than 120s. Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
- Can be used in the following exercises:
  - Barbell Rows
  - Bent Over Barbell Rows
  - Bent Over Upright Rows
  - Single Arm Barbell Rows
  - Pullovers
  - Deadlifts
  - Goodmornings
  - Squats
  - Lunges
  - Thrusters
  - Military Presses
  - Overhead Presses
  - Cleans
  - Jerks
  - Push Presses

See more on Amazon

BUMPER PLATES

Handstand Push-Up Shoulder Exercise Equipment Black Rubber Bumper Plate by Rep Fitness

BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce. If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.

- Can be used in the following exercises:
  - Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
  - Weighted Push-Ups
  - Barbell Rows
  - Bent Over Barbell Rows
  - Bent Over Upright Rows
  - Single Arm Barbell Rows
  - Pullovers
  - Deadlifts
  - Goodmornings
  - Squats
  - Lunges
  - Thrusters
  - Military Presses
  - Overhead Presses
  - Cleans
  - Jerks
  - Push Presses

See more on Amazon

BARBELL COLLARS

BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising. They help prevent the plates from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.

See more on Amazon

“To be prepared is half the victory.” — Miguel de Cervantes

handstandpushup.com

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

LEG WORKOUT 2 VIDEOS

BUILD YOUR HOME GYM

POWER TOWER

Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles. Most of them come equipped with parallel handles, a pull-up bar, and push-up handles. In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques).
- Can be used in the following exercises:
  - Pull-Up
  - Chin-Ups
  - Scap Pulls
  - Resistance Band/Tube Lat Pull-Downs or Rows
  - Dips
  - Deficit Push-Ups
  - Pike Push-Ups
  - Planches
  - Planche Push-Ups
  - Tuck Planche Push-Ups
  - Knee Tucks
  - L-Sits
  - Hanging Leg Raises

See more on Amazon

PULL-UP BARS

Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms. They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online. Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall. All are good choices. The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
- The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some. You can also place this particular one on the floor and use the handles as push-up bars.
- Can be used in the following exercises:
  - Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
  - Chin-Ups (regular grip, close-grip, wide-grip)
  - Scap Pulls
  - Hanging Leg Raises
  - Hanging Knee Tucks
  - Push-Ups
  - Tricep Extensions
  - Tricep Push-Ups

See more on Amazon

DUMBBELLS

DUMBBELLS – You can use dumbbells in a variety of exercises and don’t need a lot of workout space when using them. They can be used individually or in pairs. This means you can perform an exercise and target just one side of the body or both sides of the body. You can also alternate reps and sets between one side and both sides.
For example, if you were performing a Bent Over Row with dumbbells, you could pull both arms holding the dumbbells for the first rep, just your right arm for the second rep, left arm for the third, and continuing in this alternating pattern until you finish your workout set. They also allow you to quickly change the resistance weight being used during the exercise since you simply have to set it down and then pick up a lighter/heavier one. You don’t have to take time changing out the weight plates.
- I own the exact same ones shown above and use them every week in my workouts. They are quite durable as long as you take care of them.
- Can be used in the following exercises:
  - Bent Over Rows
  - Bent Over Upright Rows
  - Single Arm Dumbbell Rows
  - Decline Rows
  - Incline Rows
  - Pull-Overs
  - Deadlifts
  - Goodmornings
  - Used as resistance weight for Weighted Pull-Ups/Dips (when placed between the legs or feet or in a heavy duty backpack or Rucksack.

See more on Amazon

BARBELLS

BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger. However, using them allows you to add more resistance weight to your exercises. Most commercial gyms don’t have dumbbells heavier than 120s. Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
- Can be used in the following exercises:
  - Barbell Rows
  - Bent Over Barbell Rows
  - Bent Over Upright Rows
  - Single Arm Barbell Rows
  - Pullovers
  - Deadlifts
  - Goodmornings
  - Squats
  - Lunges
  - Thrusters
  - Military Presses
  - Overhead Presses
  - Cleans
  - Jerks
  - Push Presses

See more on Amazon

BUMPER PLATES

BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce. If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.

- Can be used in the following exercises:
  - Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
  - Weighted Push-Ups
  - Barbell Rows
  - Bent Over Barbell Rows
  - Bent Over Upright Rows
  - Single Arm Barbell Rows
  - Pullovers
  - Deadlifts
  - Goodmornings
  - Squats
  - Lunges
  - Thrusters
  - Military Presses
  - Overhead Presses
  - Cleans
  - Jerks
  - Push Presses

See more on Amazon

BARBELL COLLARS

BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising. They help prevent the plates from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.

See more on Amazon

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“To be prepared is half the victory.” — Miguel de Cervantes

handstandpushup.com

LEG WORKOUT 2

Instruction Leg Workout 2

LEG WORKOUT 2 TRAINING PROGRAMS

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

LEG WORKOUT 2 EXERCISE LIST

BUILD YOUR HOME GYM AND GET FIT!

Shop The Top 10 Best Workout Accessories at Bodybuilding.com!

LEG WORKOUT 2 VIDEOS

Warm-Up | Dynamic Stretching

Dumbbell Goblet Squat

Romanian Deadlift With Dumbbells

Butt Lift (Bridge)

Side Leg Raises

Fire Hydrant

Standing Calf Raises

Oblique Crunches - On The Floor

Deadlift with Bands

Jumping Rope

Cooldown | Stretch Routine

BUILD YOUR HOME GYM

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