Joel’s Recent Legs Protocol



It’s always fun to follow someone else’s programme, you don’t have to think about what to do before hand, its all there for you and you just go and smash it out. From time to time though its enjoyable to do what I want to do in the gym. Here is what I did on Monday (sorry brah, it wasn’t chest day)


A1 – Back Squat 10, 10, 10, 10, into

A2 – Drop Jumps 8, 8, 8, 8, rest 60 secs

B1 – Leg Press 12, 12, 10, 10, into

B2 – Leg Press Calf Raise 12, 12, 10, 10, rest 60 secs

C1 – Romanian Deadlift 8, 7, 6, 6 rest 60 secs

D1 – Barbell Lunge – 8, 8, 8, into

D2 – Lying Leg Curl – 8, 8, 8 rest 60 secs

E1 – Seated Calf Raise – 20, 20, 20, 20 rest 45 secs

F1 – Good Mornings – 10, 10, 10 rest 45 secs

G1 – Leg Extension – 12, 12, F rest 45secs


This looks like a lot, but was done in about 65mins. After the squats and drop jumps it was just a case of getting through the rest of it, I was absolutely punctured.but it was such a good workout, I really enjoyed it! If i was to change anything I may drop the leg extensions as quads had a lot of volume, but I enjoy finishing them off with this exercise.


Give it a go if you fancy.



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