Day 4: Legs

Advanced Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs
• Day 5 (Friday): Shoulders and Traps
• Day 6 (Saturday): Arms (Triceps and Biceps)
• Day 7 (Sunday): Rest

Warm-Up:

1. Dynamic Stretching (5-7 minutes):
• Bodyweight squats, leg swings, and lunges with a twist.
• Light resistance band exercises to activate glutes, hamstrings, and shoulders.
2. Warm-Up Sets for Squats:
• Perform two warm-up sets at about 50-60% of your working weight, aiming for 12-15 reps to warm up your legs and core.

Exercises and Execution:

1. Leg Extensions:

• Execution:
• Perform 4 sets of 12-15 reps, emphasizing a strong contraction at the top of each rep.
• Follow Jackson’s protocol with 3-4 drop sets on the final two sets to reach failure.
• Form Cues: Adjust the pad to rest just above your ankles. Sit back, keep your back straight, and control both the lifting and lowering phases.

2. Barbell Squats:

• Execution:
• Perform 4-5 sets of 8-10 reps, emphasizing depth (just below parallel).
• Add a drop set to failure on the final set, reducing the weight by 50-60%.
• Form Cues: Position your feet shoulder-width apart, engage your core, and keep your chest upright. Lower slowly and drive through your heels to stand.
• Progression Tip: Gradually increase the weight weekly by 5-10%, maintaining form.

3. Leg Press:

• Execution:
• Perform 4 sets of 15 reps with increasing weight.
• Conclude with a drop set to muscle fatigue on the final set.
• Form Cues: Position feet shoulder-width apart in the center of the platform. Lower until knees are near your chest, then press back without locking out.

4. Lying Hamstring Curls:

• Execution:
• Perform 4 sets of 12-15 reps, with drop sets included on the last two sets.
• Form Cues: Keep your hips down on the bench, curl the weight smoothly, and control the lowering phase. Focus on the squeeze at the top.

5. Stiff-Leg Deadlifts (Dumbbell or Barbell):

• Execution:
• Perform 4 sets of 10-12 reps.
• Form Cues: With a slight bend in your knees, hinge at the hips to lower the weights until you feel a hamstring stretch. Keep your back flat and shoulders back.

6. Optional Lunges (Weighted):

• Execution:
• Do 2 sets of walking lunges, aiming for 10-12 reps per leg.
• Form Cues: Take a long step forward, keeping the front knee aligned with your ankle. Push through the front heel to return to standing.

Rest Intervals

• Between Sets:
• 2-3 minutes for squats and leg press.
• 90 seconds for isolation exercises (leg extensions, curls).
• Between Exercises: Take an extended 2-3 minutes before transitioning to another compound lift.

Post-Workout Cool Down:

• Static Stretching (5-10 minutes): Focus on quads, hamstrings, glutes, and calves using stretches such as seated forward fold, pigeon pose, and standing quad stretch.
• Foam Rolling: Target quads, hamstrings, glutes, and calves to reduce tightness and aid in recovery.

Weekly Progression Tips:

• Gradual Load Increase: Increase weight by 5-10% weekly for compound lifts, monitoring your form and recovery.
• Prioritize Depth and Form: Ensure full range of motion for exercises like squats and leg presses to maximize muscle engagement.
• Monitor Recovery: Adjust intensity or rest intervals if fatigue affects performance on subsequent days.

This structured approach will help you get the most out of each exercise while promoting strength, hypertrophy, and injury prevention. Let me know if you'd like more details on any specific movement or day in your program!