8 Week Program for Small Legs

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Snapshot of Takeaway Points

  • If your legs need added mass then this rotation will do the trick
  • Rotate 4 different protocols over 4 weeks and then repeat
  • 8 weeks worth of leg workouts available

Introduction

This program is ideal for anyone who looks like an ostrich when they’re wearing shorts. The program will only see rewards if you can recover though so ensure you are eating as though you want to gain some serious leg mass. Extra recovery methods like sauna or red light therapy wouldn’t go amiss either. These are demanding workouts so I recommend you get a training partner or two to help push you through them.

Weeks 1 & 5: Giant Cycle

  • A1) Leg Press: 12 reps, 3020, 10s rest
  • A2) Leg Press (75% of A1 weight): 12 reps, 3020, 10s rest
  • A3) BB Hack Squat/Hack Squat Machine: 12 reps, 3020, 10s rest
  • A4) Leg Press (50% of A1 weight): 12 reps, 3020, 240s rest
    • Complete 3-5 rounds
  • B) Any Back Extension: 3 x 10-12 reps, 3012, 90s rest
  • C) Standing Calf Raise: 3 x 45 reps, 2210, 60s rest
    • Perform as a drop set: 15-15-15 reps

Weeks 2 & 6: Demon Sets

  • A) Leg Press x 2 Demon sets
  • B) Hack Squat Machine x 1 Demon set
  • C) Leg Curl x 2 Demon sets
  • D) Romanian Deadlift x 1 Demon set

To complete a demon set:

  • Perform 8-10 reps at 4010
  • Immediately perform 8 eccentric only reps at 4010
  • Reduce the weight 20-30%
  • Complete as many reps as possible at 4010
  • Followed by another 8 eccentric only reps at 4010
  • Reduce the weight 20-30%
  • Complete as many reps as possible at 4010
  • Followed by another 8 eccentric only reps at 4010

Weeks 3 & 7: Gironda Method

  • A) Oly Back Squat: 8 x 8 reps, 3020, 20-30s rest
  • B) Walking Lunge: 8 x 8 reps, 2010, 20-30s rest
  • C) Leg Press (Duck Stance): 8 x 8 reps, 2020, 20-30s rest
  • D) Leg Curl (Dorsiflexed, Neutral): 8 x 8 reps, 3010, 20-30s rest
  • E) Low Cable Pull Through: 8 x 8 reps, 3010, 20-30s rest
  • F) Seated Calf Raise: 8 x 20 reps, 2110, 20-30s rest

Weeks 4 & 8: Omni Squats

  • A1) Front Squat
    • Set 1: 3 reps @ 5050
    • Set 4: 5 reps @ 32X0
    • Set 7: 6 reps @ 40X0
  • A2) Back Squat (PL Style)
    • Set 2: 5 reps @ 5050
    • Set 5: 8 reps @ 32X0
    • Set 8: 12 reps @ 40X0
  • A3) Back Squat (Cyclist, Narrow)
    • Set 3: 5 reps @ 5050
    • Set 6: 8 reps @ 32X0
    • Set 9: 20 reps @ 20X0

Conclusion

The first protocol ‘Giant Cycle’ I first came across in a book called ‘Huge & Freaky’ which is also where I first heard of ‘Demon Sets’ the second protocol. With Demon sets if you don’t have a training partner you’ll need to pop your hands on your knees for the eccentric only repetitions on the leg press and hack squat. The lying leg curl you can just grab some sadistic bastard who’s in the gym and the Romanian deadlift perform a mechanical drop by using the RDL technique on the eccentric and deadlift it on the way up.

The Gironda method is Vince’s most well known protocol and very simple but very tough and an easy protocol to perform in a commercial gym setting. The Omni Squat method is adapted from Charles Poliquin’s original protocol to also include omni reps and tempos throughout the workout.

Enjoy, you’ll be sure to walking around like Bambi on ice for a few days after these!

Article written by: Tom Hibbert

Published on: 29/3/2019

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