Type:
Single Muscle Group
Level:
Intermediate
Days per week:
2 days
Sex:
Male & Female
In order to attack the strength of his competitors and showcase his most complete package ever on stage, Phil Heath decided to work his legs twice a week leading up to the 2012 Mr. Olympia.
He used the following weekly training split:
- Day 1 - Quads, Hamstrings & Calves
- Day 2 - Chest
- Day 3 - Back
- Day 4 - Quads (am), Hamstrings & Calves (pm)
- Day 5 - Shoulders
- Day 6 - Back
- Day 7 - Chest & Arms
This is his first leg workout of the week which focuses on mass-building with more compound leg exercises.
Day 1
Description is empty
Leg extensions
Sets:4 Reps:8-12
Front barbell squat
Sets:4 Reps:10-12
Leg press
Sets:3 Reps:10-12
Romanian deadlift
Sets:4 Reps:10-12
Lying leg curls
Sets:4 Reps:10-12
Seated leg curl
Sets:7 Reps:5-7
Standing dumbbell calf raise
Sets:4 Reps:15-20
Calf press on the leg press machine
Sets:4 Reps:15-20
Seated calf raise
Sets:7 Reps:12-15
Day 2
Description is empty
Leg extensions
Sets:4 Reps:8-12
Front barbell squat
Sets:4 Reps:10-12
Leg press
Sets:4 Reps:10-12
Barbell hack squat
Sets:7 Reps:5-7
Romanian deadlift
Sets:4 Reps:10-12
Lying leg curls
Sets:4 Reps:10-12
Seated leg curl
Sets:7 Reps:5-7
Standing dumbbell calf raise
Sets:4 Reps:15-20
Calf press on the leg press machine
Sets:4 Reps:15-20
Seated calf raise
Sets:7 Reps:12-15