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Day 52: Legs

Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm / Workout Plan
  • Program Overview
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Exercise 1

Barbell Squat

Barbells
View Details
Barbell Squat
Use the Max Effort method
Max Effort: Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.
Exercise 2

Stiff-Legged Barbell Deadlift

Barbells
View Details
Stiff-Legged Barbell Deadlift
6
6
Exercise 3

Barbell Lunge

Barbells
View Details
Barbell Lunge
4
4
Exercise 4

Leg Extensions

Machine
View Details
Leg Extensions
SUPERSET A: 5
20
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 5

Lying Leg Curls

Machine
View Details
Lying Leg Curls
SUPERSET A: 5
20
A superset is a form of strength training in which you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises. Typically, you will take a brief break to catch your breath or grab a drink of water between sets of an exercise.
Exercise 6

Standing Calf Raises

Machine
View Details
Standing Calf Raises
10
10
Exercise 7

Cable Crunch

Cable
View Details
Cable Crunch
4
25
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Day 51: Shoulders & ArmsWorkout PlanDay 53: Chest & BackWorkout Plan

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  • Home
  • Articles

    • Workouts

      • AB Workouts
      • Back Workouts
      • Biceps Workouts
      • Chest Workouts
      • Full Body Workouts
      • Shoulder Workouts
      • Triceps Workouts

    • Health & Fitness

      • Crossfit
      • Lifestyle
      • Powerlifting
      • Running
      • Stretching
      • Training
      • Yoga

    • Women

      • Women Lifestyle
      • Women Transformation
      • Women Workout

    • Nutrition

      • Supplement Guide
      • Nutrition Tips

    • Fitness Calculators

      • One-Rep Max (One-RM) Calculator
      • Body Mass Index (BMI)
      • Body Fat Index
      • Daily Calorie Intake
      • Calories Burned
  • Workouts

    • Workout Plans

      • Arnold Schwarzenegger’s Blueprint To Mass by MusclePharm
      • 12-Week Muscle-Building Plan by Kris Gethin
      • Get Swole: 5 Phase Muscles Building Training by Musclepharm
      • Arnold Schwarzenegger’s Blueprint To Cuts by Musclepharm
      • Davey Fisher – Cutting Program
      • Jim stoppani’s 6-Week Shred Training
      • John gaines – Mass Building Program

    • Workouts

  • Exercises
  • Store

    • Protein

      • Whey Protein
      • Whey Protein Isolate
      • Raw Whey
      • Raw Whey Isolate
      • Protein Blends
      • Hydrolyzed Whey
      • Casein Proteins

    • Pre/Post Workout

      • Pre-workout
      • Post Workout
      • Amino Acids/BCAAs
      • Glutamine
      • Carnitine
      • Creatine
      • Carb Blends
      • Electrolytes
      • Nitric Oxide
      • Citrulline Malate

    • Gainers

      • Mass Gainer
      • Lean mass gainer
      • Weight Gainer

    • Protein Foods

      • Protein Bars
      • Peanut Butter
      • Protein Cookies
      • Apple Cider Vinegar

    • Workout Essentials

      • Testosterone Support
      • Multivitamins
      • Fat Burner
      • Omega/Fish Oil
      • ZMA
      • Other Support
  • Trainers
  • Contacts
    • Contact Us
    • Submit Your Article