Legs Specialization.pdf

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Adonis Legs Specialization:

Pyramid Sets Leg Training Program

4 – Weeks

2 Workouts Per Week

By: John Barban

Copyright 2009 Adonis Lifestyle LLC

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This four week Legs specialization routine is based on pyramid sets.

Pyramid sets are the use of progressively lighter weight with more reps, or progressively

heavier weights with less reps on the same exercise over multiple sets.

A pyramid set can simply be a progression up or down over different rep ranges, or a

combination of a progression up the pyramid and back down.

The Legs muscles are a good target for Pyramid Sets as they are a complex grouping of multiple

muscles that are very difficult to isolate and take a long time to fully warm up and recruit all

available muscle fibers.

Pyramid sets allow you to get into a groove with the chosen exercises while continuing to

recruit more and more muscle fibers from one set to the next.

The following four week program is meant to be used in ADDITION to the base Adonis Index

Workout.

Copyright 2009 Adonis Lifestyle LLC

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Pyramid Sets – Legs

Week 1 ‐ Day 1

Pyramid Set #

Exercises

Sets

Reps Rest (sec)

1

Dumbbell Squats

1 21

60

1 13

60

1

8

90

1

5

120

1

8

90

1 13

60

1 21

60

2

Reverse Lunge

1 13

90

1

8

120

1

5

90

Pyramid Sets – Legs

Week 1 ‐ Day 2

Pyramid Set #

Exercises

Sets

Reps Rest (sec)

1

Stiff Leg Deadlifts

1 21

60

1 13

60

1

8

90

1

5

120

1

8

90

1 13

60

1 21

60

2

Step Ups

1 13

90

1

8

120

1

5

90

Copyright 2009 Adonis Lifestyle LLC

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Pyramid Sets – Legs

Week 2 ‐ Day 1

Pyramid Set #

Exercises

Sets

Reps Rest (sec)

1

Bulgarian Squat

1 21

60

1 13

90

1

8

90

1

5

120

1

5

120

2

Dumbbell Bench Squat

1 21

90

1 13

90

1

8

120

1

5

120

Pyramid Sets – Legs

Week 2 ‐ Day 2

Pyramid Set #

Exercises

Sets

Reps Rest (sec)

1

One Leg Deadlifts

1 21

60

1 13

90

1

8

90

1

5

120

1

5

120

2

Dumbbell Squat

1 21

90

1 13

90

1

8

120

1

5

120

Copyright 2009 Adonis Lifestyle LLC

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