Leg Day 2 Workout
This workout integrates advanced techniques for every exercise to enhance muscle activation, time under tension, and progressive overload that compliments leg day 1.
Total Duration: 75-90 minutes
Focus Areas: Glutes, Hamstrings, Posterior Chain, Calves
Overall Intensity: 9/10 (Advanced)
Goal:
Maximize glute and hamstring hypertrophy while improving posterior chain strength and stability. This session prioritizes hip hinge mechanics, time under tension, and progressive overload, with calf training at the end for complete lower-body balance.
Warm-Up
Duration: 10-15 minutes
Purpose: Activate the glutes, hamstrings, and stabilizers, improving hip mobility and neuromuscular readiness for heavy lifts.
Routine:
Light Cardio: 5 minutes (Rowing Machine or Incline Treadmill Walk)
Warm-Up Sets:
Romanian Deadlifts – 2-3 sets at 50% working weight (95 lbs)
Sumo Deadlifts – 2 sets x 6 reps (light resistance)
Workout Overview:
Sumo Deadlifts – Strength & Power Focus
Romanian Deadlifts – Slow Negatives
Superset: Lying Hamstring Curls & Reverse Lunges
Superset: Sissy Squats & Seated Hamstring Curls
Superset: V-Grip Cable Front Squats & Standing Calf Raises
Workout Details:
Sumo Deadlifts – Strength & Power Focus
Sets/Reps: 4 sets x 8, 6, 4, 2 reps
Tempo: 2/1/1/0
Rest Time: 90-120 seconds
Advanced Technique: Pause Reps – Hold for 1 second at mid-shin on the way up to reinforce glute activation and control.
Romanian Deadlifts – Slow Negatives
Sets/Reps: 4 sets x 10, 8, 6, 6 reps
Tempo: 3/1/1/0 (3-second eccentric phase)
Rest Time: 90 seconds
Advanced Technique: Slow Negatives – 3-second eccentric lowering to maximize hamstring stretch and hypertrophy.
Superset: Lying Hamstring Curls & Reverse Lunges
Lying Hamstring Curls
Sets/Reps: 3 sets x 12, 10, 8 reps
Tempo: 3/1/1/0
Rest Time: None (move directly into Reverse Lunges)
Advanced Technique: Drop Set – On the final set, reduce weight by 30% and perform reps to failure.
Reverse Lunges
Sets/Reps: 3 sets x 12 reps per leg
Tempo: 2/2/1/1
Rest Time: 60 seconds after completing the superset
Advanced Technique: Deficit Lunges – Perform lunges standing on a plate to increase range of motion and glute engagement.
Superset: Sissy Squats & Seated Hamstring Curls
Sissy Squats
Sets/Reps: 3 sets x 12, 10, 8 reps
Tempo: 2/1/1/0
Rest Time: None (move directly into Seated Hamstring Curls)
Advanced Technique: Assisted Holds – Hold at the bottom for 3 seconds to fully engage quads and stabilizers.
Seated Hamstring Curls
Sets/Reps: 3 sets x 15, 12, 10 reps
Tempo: 2/1/1/0
Rest Time: 45 seconds after completing the superset
Advanced Technique: 1.5 Reps – Perform a full rep followed by a half rep at peak contraction for extra tension.
Superset: V-Grip Cable Front Squats & Standing Calf Raises
V-Grip Cable Front Squats
Sets/Reps: 3 sets x 12, 10, 8 reps
Tempo: 2/1/1/1
Rest Time: None (move directly into Standing Calf Raises)
Advanced Technique: Tempo Squats – Slow eccentric phase (3 seconds down) followed by explosive concentric movement.
Standing Calf Raises
Sets/Reps: 3 sets x 15, 12, 12, 10 reps
Tempo: 2/1/1/1
Rest Time: 45-60 seconds after completing the superset
Advanced Technique: Triple Position Calf Raises – Perform reps with toes pointing forward, inward, and outward for full calf development.