Max/Submax – Legs & Back
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
AHHPS 4Q Dynamic Stretches
Horizontal Loading
Workout Blocks
Max/Submax Strength
Horizontal Loading
Complete all sets of each exercise before moving on to the next exercise. Use an extra slow tempo (4:2:1) if you do not have the right amount of weight to reach fatigue within a 3-5 rep range. You can also change the order of the exercises to best suit your environment.
If you want to save time, you can perform an upper body exercise followed by a lower body exercise in a superset. Just make sure to give yourself plenty of rest after each superset.
LLT
BB Split Front Squat
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-5 ES | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 3-5 ES | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 3-5 ES | Heavy | Controlled | 60-90s (h:m:s) |
| 4 | 3-5 ES | Heavy | Controlled | 60-90s (h:m:s) |
LLT
BB Forward Step to Deadlift
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 4 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
ULT
Neutral Grip Pull Up
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 3-5 | Controlled | 60-90s (h:m:s) |
| 2 | 3-5 | Controlled | 60-90s (h:m:s) |
| 3 | 3-5 | Controlled | 60-90s (h:m:s) |
| 4 | 3-5 | Controlled | 60-90s (h:m:s) |
Add load if you can do more than 5 pull ups. Add assistance if you can't do 1 pull up. Alternatively you can perform a Lat Pulldown.
LLT
BB Back Squat Neutral Stance
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 2 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 3 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |
| 4 | 3-5 | Heavy | Controlled | 60-90s (h:m:s) |