LEG WORKOUT 4

handstandpushup.com

INSTRUCTIONS

There are two ways to do this workout: Pick One

Basic Workout

Pick this option if you simply are looking for a new workout to try out either at home or the gym.

STEP 1

Scroll down to the Exercise List below.

STEP 2

Complete all the predetermined sets and repetitions for an exercise before starting the next exercise.
After you complete the Resistance Exercise section of the workout, go ahead and complete the Core, Cardio, and Cooldown sections.

General Training Cycle

Pick this option if you want to take part in our 4-Week Training Programs to help improve your general health and physical fitness. You will cycle through 5 different training programs throughout the year. Each program will cover a different style of resistance training, which will then produce different adaptations in your body.

New visitor

Follow these steps:

Returning visitor

Go to Exercise List

STEP 1

Scroll down to the Training Program section below the Exercise List.
- If this is your first time here, consider this as WEEK 1 in our 4-WEEK Training Program, and start with the Stabilization Training Program.

STEP 2

Open the Stabilization training program tab and review the information.
- If you haven’t downloaded this program’s training templates yet, they will be located inside.
- Each of the 5 training programs has their own unique set of training templates.

STEP 3

Go to the Exercise List and use the program’s values (sets, reps, training intensity, exercise speed, rest time) for each exercise instead of the basic 4 Sets | 8-12 Reps.
[Example]
- For the following week’s workout, repeat the above steps.
- You will then do the same for WEEK 3 and WEEK 4.

NOTE

Each training program comes with a prefilled Week 1 Exercise List. Once you click open a training program tab, it will be located at the bottom. [Example]
To further assist you, these values have also been changed in all of our downloadable workout templates with one exception:
- You will have to fill out the exercise name; this was done in case certain equipment or machines are not available, or if you decide to do different exercises altogether.
Once you have completed 4 weeks in a given training program, start the next program in the training cycle and repeat the above steps.
For more details, Click here.

EXERCISE LIST

Choose from the following:

Tap exercise to watch video.

#	WARM-UP	TIME
	Dynamic Stretching	10-15 min
	RESISTANCE EXERCISES
#	LEG	SETS	REPS
1.	Dumbbell Front Squat	4	8-12
2.	Chair Pose Squat	4	8-12
3.	Dumbbell Reverse Lunge	4	8-12
4.	Dumbbell Stiff Leg Deadlift	4	8-12
5.	Single Leg Deficit Deadlift	4	8-12
6.	Standing Calf Raise	4	8-12
#	CORE EXERCISES	SETS	REPS
1.	Around The World Ab Exercise	4	10-12
2.	Lower Back Workout At Home 5	4	10-12
#	CARDIO	TIME
3.	Shuttle Runs	10-15 min
#	COOLDOWN	TIME
4.	Stretching	10-15 min

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

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TRAINING PROGRAMS

TERMS | DEFINITIONS

DB	Dumbbell
BB	Barbell
1RM	1 Rep Max
BW	Bodyweight
ECCENTRIC	In an eccentric exercise, your muscle stays contracted while lengthening. EXAMPLE: It’s the downward motion of a push-up, pull-up, or squat.
ISOMETRIC	During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. EXAMPLE: A wall sit, plank, or handstand hold.
CONCENTRIC	During a concentric exercise, the muscle length will shorten. EXAMPLE: The upward motion of a bench press, dumbbell row, or bicep curl.

*INTENSITY LEVEL

This will be the resistance weight (dumbbells, barbells, weight plates, cable machines, etc.) you will use in each exercise. There are 3 options available:

1 ) X % of your 1RM

2 ) ≤ X % of your BW

3 ) BW only

TRAINING PROGRAMS

STABILIZATION *

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.

STRENGTH ENDURANCE *

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.

HYPERTROPHY *

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.

MAX STRENGTH *

Max Strength Training is a measure of how much force your body can exert. More sets. Less reps/set. Heavier weights.

POWER *

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 focused exercise with a Power focused exercise for each body part.

TRAINING STYLE

SINGLE SET	Performing only 1 set of each exercise.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for 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 ONLY 1 SET of Barbell Squats with 140 lbs. FINISH Once this 1 set is completed, rest, and then move onto the next exercise.

MULTIPLE SET	Performing multiple sets of each exercise you have selected.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Hex Bar Deadlift 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 Hex Bar Deadlifts with 140 lbs. FINISH Once this set is completed, rest according to your chosen Training Program and then REPEAT the same exercise for X amount 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
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START If your 1RM for 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, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Lunges 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 Dumbbell Lunges with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount 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
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs. Exercise 2:.. 70% X 120 lbs. = 84 lbs.
START If your 1RM for Dumbbell Squat is 200 lbs. (two 100 lb. dumbbells), 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 Dumbbell Squats with 140 lbs (two 70 lb dumbbells). FINISH Once this set is completed, IMMEDIATELY begin Exercise 2, or at least with as minimal amount of rest time as possible. START If your 1RM for Dumbbell Deadlifts is 120 lbs. (two 60 lb. dumbbells), 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 Dumbbell Deadlifts with 80-90 lbs. (using either two 40 lb. dumbbells or two 45 lb. dumbbells). FINISH Once this set is completed, Rest 60 seconds, then REPEAT the same two exercises for X amount of Supersets (as determined by your Fitness Level).

PYRAMID SET	Increasing or Decreasing resistance weight with each set.
EXAMPLE
Resistance weight used: Exercise 1:.. 70% X 200 lbs. = 140 lbs.
START If your 1RM for Leg Press 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 1st Set of Leg Presses with 140 lbs. FINISH Once this set is completed, rest, and then repeat the same exercise for X amount of sets (as determined by your Fitness Level and Training Program you have chosen). You have the option to increase or decrease the weight of the dumbbells for the each set thereafter.

Stabilization Training

This phase of training will be used to increase your 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.

…Read less

LEG
STABILIZATION TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle stability.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISES MULTIPLE SETS
REST TIME			After Finishing Each Set 0 — 90 seconds
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE *		4 s	2 s	1 s
CORE EXERCISE		4 s	2 s	1 s
EXAMPLE ROUTINE Romanian Deadlift 2 Sets; 12 Reps/Set You will perform 12 Stiff-legged Deadlift reps. From the starting position for each repetition, you will take 1 second to lift the bar from the ground to the top standing position (concentric muscle contraction), hold for a 2 second pause (isometric muscle contraction), and then take 4 seconds to lower the weight (eccentric muscle contraction) back to the starting position. Rest 0-90 seconds, then repeat for the second set.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	60%	60%	60%	60%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	60%	65%	65%	70%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	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
Dumbbell Lunge	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	1	12	60%	4/2/1	0-90 s
Chair Pose Squat	1	12	60%	4/2/1	0-90 s
INTERMEDIATE: Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	2	20	60%	4/2/1	0-90 s
Chair Pose Squat	2	20	60%	4/2/1	0-90 s
Dumbbell Reverse Lunge	2	20	60%	4/2/1	0-90 s
Dumbbell Stiff Leg Deadlift	2	20	60%	4/2/1	0-90 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	20	60%	4/2/1	0-90 s
Chair Pose Squat	3	20	60%	4/2/1	0-90 s
Dumbbell Reverse Lunge	3	20	60%	4/2/1	0-90 s
Dumbbell Stiff Leg Deadlift	3	20	60%	4/2/1	0-90 s
Single Leg Deficit Deadlift	3	20	60%	4/2/1	0-90 s
Standing Calf Raise	3	20	60%	4/2/1	0-90 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Around The World Ab Exercise	1—4	12—20	n/a	4/2/1	0-90 s
Lower Back Workout At Home 5	1—4	12—20	n/a	4/2/1	0-90 s
CARDIO
EXERCISE	DURATION
Shuttle Runs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Strength Endurance Training

This phase of training will involve compound sets of exercises. You will perform a moderate number of repetitions using heavier weights. It will help your body adapt to higher volume workouts while increasing your strength.

…Read less

LEG
STRENGTH ENDURANCE TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle strength endurance.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			COMPOUND SETS
REST TIME			After 1^st Exercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		2 s	0 s	2 s
2^nd EXERCISE **		4 s	2 s	1 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE ROUTINE Barbell Deadlift & Bodyweight Squat 2 Compound Sets 1^st EXERCISE: 12 reps/set 2^nd EXERCISE: 12 reps/set You will perform 12 reps of a Barbell Deadlift. For each repetition, you will take 2 seconds to lift the bar up to the top standing position (concentric muscle contraction), no pause at this position (isometric muscle contraction), and then 2 seconds to return the bar to starting position (eccentric muscle contraction). IMMEDIATELY following last repetition of the Barbell Deadlift, or at least with minimal amount of rest time possible, you will perform 12 Bodyweight Squats. For each repetition, you will take 4 seconds to lower your body to the bottom position (eccentric muscle contraction), hold that position for a 2 second pause (isometric muscle contraction), and then 1 second to push your body back up to the starting position (concentric muscle contraction). Rest 60 seconds, and repeat.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	70%	70%	75%	75%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	70%	75%	80%	80%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	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
Dumbbell Lunge	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	2	12	70%	2/0/2	0 s
Dumbbell Stiff Leg Deadlift		12	70%	4/2/1	60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	2	12	70%	2/0/2	0 s
Dumbbell Stiff Leg Deadlift		12	70%	4/2/1	60 s
Chair Pose Squat	2	12	70%	2/0/2	0 s
Single Leg Deficit Deadlift		12	70%	4/2/1	60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	12	70%	2/0/2	0 s
Dumbbell Stiff Leg Deadlift		12	70%	4/2/1	60 s
Chair Pose Squat	3	12	70%	2/0/2	0 s
Single Leg Deficit Deadlift		12	70%	4/2/1	60 s
Dumbbell Reverse Lunge	3	12	70%	2/0/2	0 s
Standing Calf Raise		12	70%	4/2/1	60 s
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Around The World Ab Exercise	1—4	8—12	n/a	3/2/1	0-60 s
Lower Back Workout At Home 5	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Shuttle Runs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Hypertrophy Training

This phase of training will help to increase your muscle size & strength. This is done by increasing the number of sets you perform while increasing the amount of resistance used. The amount of reps for each set will be moderate to low.

…Read less

LEG
HYPERTROPHY TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle hypertrophy (size & growth).

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISES MULTIPLE SETS
REST TIME			After Finishing Each Set 0 — 60 seconds
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ***		2 s	0 s	2 s
CORE EXERCISE		3 s	2 s	1 s
EXAMPLE EXERCISE ROUTINE Hex Bar Deadlift 3 Sets; 12 Reps/Set You will perform 12 reps of a Hex Bar Deadlift. From starting position for each repetition, you will take 2 seconds to lift the bar up to the top standing position (concentric muscle contraction), no pause in that position (isometric muscle contraction), and then 2 seconds to return the bar to starting position (eccentric muscle contraction).Rest 60 seconds or less, then repeat the exercise.

RESISTANCE TRAINING

BEGINNER

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	75%	75%	80%	80%

RESISTANCE TRAINING

INTERMEDIATE

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	75%	80%	80%	85%

RESISTANCE TRAINING

ADVANCED

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	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 Squat	1-2	12	BW only	4/2/1	60 s
Dumbbell Lunge	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE \| MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	12	75%	2/0/2	0-60 s
Chair Pose Squat	3	12	75%	2/0/2	0-60 s
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	12	75%	2/0/2	0-60 s
Chair Pose Squat	3	12	75%	2/0/2	0-60 s
Dumbbell Reverse Lunge	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff Leg Deadlift	3	12	75%	2/0/2	0-60 s
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	12	75%	2/0/2	0-60 s
Chair Pose Squat	3	12	75%	2/0/2	0-60 s
Dumbbell Reverse Lunge	3	12	75%	2/0/2	0-60 s
Dumbbell Stiff Leg Deadlift	3	12	75%	2/0/2	0-60 s
Single Leg Deficit Deadlift	3	12	75%	2/0/2	0-60 s
Standing Calf Raise	3	12	75%	2/0/2	0-60 s
PART 3: CORE EXERCISES \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Around The World Ab Exercise	1—4	8—12	n/a	3/2/1	0-60 s
Lower Back Workout At Home 5	1—4	8—12	n/a	3/2/1	0-60 s
CARDIO
EXERCISE	DURATION
Shuttle Runs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Max Strength Training

This phase of training will help to increase the maximum amount of force your body can exert. There will be more sets, but less reps per set using much heavier weights.

…Read less

LEG
MAX STRENGTH TEMPLATES
CREATE YOUR WORKOUT — TRACK YOUR PROGRESS
WEEK 1
WEEK 2
WEEK 3
WEEK 4

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle max strength.

PROGRAM DURATION			4 WEEKS
TRAINING STYLE			SINGLE EXERCISE MULTIPLE SETS
REST TIME			After Finishing Each Exercise 3-5 minutes
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE ****		X	X	X
CORE EXERCISE		1 s	1 s	1 s
EXAMPLE EXERCISE ROUTINE Plate Loaded Leg Press 4 Sets; 5 Reps/Set You will perform 5 reps of a Plate Loaded Leg Press as fast as possible while maintaining control; there is no pause at any of the points during the movement. Rest 3-5 minutes, then repeat the exercise.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	85%	85%	87%	89%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	85%	85%	88%	91%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF LEG EXERCISES

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 (__% × 1RM )	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
Dumbbell Lunge	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — MULTIPLE SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	4	5	85%	X/X/X	3-5 min
Chair Pose Squat	4	5	85%	X/X/X	3-5 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	4	5	85%	X/X/X	3-5 min
Chair Pose Squat	4	5	85%	X/X/X	3-5 min
Dumbbell Reverse Lunge	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff Leg Deadlift	4	5	85%	X/X/X	3-5 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	4	5	85%	X/X/X	3-5 min
Chair Pose Squat	4	5	85%	X/X/X	3-5 min
Dumbbell Reverse Lunge	4	5	85%	X/X/X	3-5 min
Dumbbell Stiff Leg Deadlift	4	5	85%	X/X/X	3-5 min
Single Leg Deficit Deadlift	4	5	85%	X/X/X	3-5 min
Standing Calf Raise	4	5	85%	X/X/X	3-5 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Around The World Ab Exercise	1—4	8—12	n/a	1/1/1	0-60 s
Lower Back Workout At Home 5	1—4	8—12	n/a	1/1/1	0-60 s
CARDIO
EXERCISE	DURATION
Shuttle Runs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

Power Training

This phase of training typically involves compound sets to help improve your explosiveness. Power workouts will combine a Strength focused exercise (less reps using a heavier weight) with a Power focused exercise (more reps using a lighter weight) for each body part. During each set, the goal will be to apply the maximum amount of force as fast as possible. It is based on the idea that Strength + Speed = Power.

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LEG

POWER TEMPLATES

CREATE YOUR WORKOUT — TRACK YOUR PROGRESS

WEEK 1
WEEK 2
WEEK 3
WEEK 4

DETAILS

The following numbers are what you will try to hit during your workouts each week.
- This weekly, month-long plan, is designed to help improve your muscle power.

TRAINING STYLE			COMPOUND SETS
REST TIME			After 1^stExercise: 0 s After 2^nd Exercise: 60 s
EXERCISE SPEED DURING		ECCENTRIC movement	ISOMETRIC	CONCENTRIC
MUSCLE	➠	lengthens	no change	shortens
RESISTANCE EXERCISE
1^st EXERCISE **		X	X	X
2^nd EXERCISE **		X	X	X
CORE EXERCISE		X	X	X
EXAMPLE EXERCISE ROUTINE Barbell Squat + Squat Jump 3 Sets 1^st EXERCISE: 5 reps/set 2^nd EXERCISE: 10 reps/set You will perform 5 reps of a Barbell Squat. Perform each repetition as fast as possible while maintaining control. IMMEDIATELY following last repetition of the Barbell Squat, or at least with minimal amount of rest time possible, you will perform 10 Squat Jump reps. Perform each repetition as fast as possible while maintaining control. Rest 60 seconds, and then repeat the compound set.
NOTE: X = Perform each repetition as fast as possible while maintaining control.

RESISTANCE EXERCISE

BEGINNER

NUMBER OF LEG EXERCISES

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%

RESISTANCE EXERCISE

INTERMEDIATE

NUMBER OF LEG EXERCISES

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%

RESISTANCE EXERCISE

ADVANCED

NUMBER OF LEG EXERCISES

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 Squat	1-2	12	BW only	4/2/1	60 s
Dumbbell Lunge	1-2	12	50% 1RM	4/2/1	60 s
PART 2: RESISTANCE EXERCISE — COMPOUND SETS
BEGINNER LEVEL Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	5	85% 1RM	X/X/X	0 s
Dumbbell Stiff Leg Deadlift		10	2% of BW	X/X/X	2 min
INTERMEDIATE Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	5	85% 1RM	X/X/X	0 s
Dumbbell Stiff Leg Deadlift		10	2% of BW	X/X/X	2 min
Chair Pose Squat	3	5	85% 1RM	X/X/X	0 s
Single Leg Deficit Deadlift		10	2% of BW	X/X/X	2 min
ADVANCED Perform the following Exercise # (s) from today’s list.
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Dumbbell Front Squat	3	5	85% 1RM	X/X/X	0 s
Dumbbell Stiff Leg Deadlift		10	2% of BW	X/X/X	2 min
Chair Pose Squat	3	5	85% 1RM	X/X/X	0 s
Single Leg Deficit Deadlift		10	2% of BW	X/X/X	2 min
Dumbbell Reverse Lunge	3	5	85% 1RM	X/X/X	0 s
Standing Calf Raise		10	2% of BW	X/X/X	2 min
PART 3: CORE EXERCISE \| CARDIO \| COOLDOWN
CORE EXERCISES
EXERCISE	Sets	Reps	Intensity	Speed	Rest
Around The World Ab Exercise	1—4	8—12	n/a	X/X/X	0-60 s
Lower Back Workout At Home 5	1—4	8—12	n/a	X/X/X	0-60 s
CARDIO
EXERCISE	DURATION
Shuttle Runs	10—20 minutes
COOLDOWN
EXERCISE	DURATION
Stretching	10—20 minutes

“

You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.”

— Booker T. Washington

handstandpushup.com

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VIDEOS

WARM-UP

Dynamic Stretching

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RESISTANCE EXERCISES

1. Dumbbell Front Squat

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2. Chair Pose Squat

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3. Dumbbell Reverse Lunge

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4. Dumbbell Stiff Leg Deadlift

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5. Single Leg Deficit Deadlift

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6. Standing Calf Raise

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CORE

1. Around The World Ab Exercise

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2. Lower Back Workout At Home 5

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CARDIO

3. Shuttle Runs

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COOLDOWN

4. Stretching

Back to List

“

You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.”

— Booker T. Washington

handstandpushup.com

LEG WORKOUT 4

EXERCISE LIST

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TRAINING PROGRAMS

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

VIDEOS

WARM-UP

Dynamic Stretching

RESISTANCE EXERCISES

1. Dumbbell Front Squat

2. Chair Pose Squat

3. Dumbbell Reverse Lunge

4. Dumbbell Stiff Leg Deadlift

5. Single Leg Deficit Deadlift

6. Standing Calf Raise

CORE

1. Around The World Ab Exercise

2. Lower Back Workout At Home 5

CARDIO

3. Shuttle Runs

COOLDOWN

4. Stretching

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Training Exercises

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