PROGRESSIONS FOR LEG DAY | These workouts are written in phases so you can take workouts based on whichever phase you’re currently training in. If you’re newer to training (less than a year of knowledgeable lifting) and not sure where to start, begin in the endurance phase. If you’re an intermediate or advanced lifter wanting to build your muscular base, begin in the hypertrophy phase. If you’re an advanced lifter who has already completed a hypertrophy phase and you’re ready to train for a powerlifting meet or maximal strength, then you will train in the strength phase, which you can sign up for in the “programs” section.
The recommendations are general guidelines for the beginner, intermediate, and advanced lifters. How long you should train in this specific phase of training completely depends on your goals. For example, if you’re a beginner wanting to get into powerlifting, you will start in the endurance phase for 4-6 weeks. From there, you’ll move into the hypertrophy phase for a few months and progress just within the hypertrophy phase to build your muscular base. After building enough muscle, you’ll begin training that muscle with proper technique for power & max strength, which will be about 6-8 weeks. This is just one example, everyone’s goals are different so how long you remain in a targeted phase of training depends on YOU.
NOTE: These workouts are created assuming you have healthy movement patterns and range of motion (with no muscular compensations, joint/ muscle pain, injuries, or exercise limitations). Although the workouts themselves may be progressed from beginner to advanced workouts, if you have improper movements, these exercises may be dangerous to perform. Go here for any questions about training.
If you want a complete training program based on your specific goals, movement patterns, lifestyle, and are set up in training progressions, sign up for personalized coaching here.