Name: Playbook - Corey Van Dorn - DAY 31: LEG DAY (Push)
Uploaded: 2024-03-15T14:04:09.233Z
Duration: 65 min
Description: DAY 31: LEG DAY (Push)

Juan

Caleb

Nathanael

Brady

Day 31 baby! 

As you know, you’re supposed to be training till failure on most exercises as we are Training for hypertrophy in strength. You want to overload your muscles. Training legs is more than just growing your legs, it triggers testosterone and HGH to release into body which will help all muscle groups grow, so don’t wimp out on leg days. 

Make sure to watch the video description for the workout 

As always, remember that Workout is only as hard as you make it. If you get through all of the sets, and you’re not fatigued and your muscles are not exhausted, you probably did not push yourself deep enough into each set, and you may have chose a weight that was too light.

Make sure to read the descriptions of each exercise as there are more detailed instructions on how to go about doing the sets, drop sets, negatives, etc.

Usually levels 5-8

Aim for heart rate range: 120-130 BPM

Stair Master (120-130 BPM)

- Place feet so that only your upper foot and toes are on the platform
- With a full stretch I’m your calves, Extend at your ankles engaging the calves as high as you can in a controlled manner
- Return to starting position under control
- Focus on time on tension. Do not bounce at bottom either

Donkey Calf Raise Machine

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- REALLY MAKE THEM BURN BABY!
- First set is HARD SET…not til failure
- Next 2 sets are til failure PLUS Partials and/or cheat reps with negatives til failure

Leg extensions (plus partials & cheat reps)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

- 1st set is warmup
- 2nd set is a hard set (almost til failure)
- 3rd set is Heavy and til absolute failure (either have spotter or end use safety guards)
- 4th set is HEAVIER and til absolute failure (spotter or safety guards required)

Barbell back squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- To target more Quad, keep your torso perpendicular to the ground
- To target more glutes, create a tighter angle with your hip (lean your chest forward  towards knee)
- This movement should be very difficult and very oxidatively tolling on you. 
- If it is easy, you aren’t going heavy enough


- First set is light and controlled or no weight at all and controlled. Go until solid burn
- Next set is til failure…I rest 2-3 minutes after EACH leg. (I need it) 


- Go til failure on both sides. I got 1-2 more reps each set on my right leg. Don’t limit one side because the other side couldn’t keep up. Go til failure on both even if the reps don’t match up. It’s most likely because the recovery time and energy expenditure, not because one is way stronger

Dumbbell bulgarian split squat

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position
- first set is flow set
- Rest of sets are HARD and pushed to limit

Hip Adductor machine

DAY 31: LEG DAY (Push)

Brenton Mersch

Daniel

Yihui

DAY 1: BICEPS & TRICEPS

Shoulders have never felt so uncomfortable.

Michael Miller

Andrew

DAY 2: SHOULDERS

Legs are dead and I still have to bike home 😅

DAY 3: LEG DAY (Push)

Jonathan

DAY 4: BACK & BICEPS

Killer chest workout man! I’m dead 🥵

DAY 5: CHEST & TRIS

Felt the burn all throughout 😮‍💨🔥

Hell yeah man legs are throbbing with pain so it was a good one!

DAY 6: LEG DAY (PULL)/POST CHAIN

Day 7: REST DAY

🔥Set the tone for the rest of the week🔥

Insane pump in the arms! Can barely lift them 💪🔥

DAY 8: BICEPS & TRICEPS

DAY 9: SHOULDERS

Killer leg workout I’m struggling trying to walk😅

DAY 10: LEG DAY (Push)

🔥Another Fire Back Day with some Arms 💪🏼

DAY 11: BACK & BICEPS

Arms were done by the time I got to skull-crushers, good chest pump💪🏼⚡️

DAY 12: CHEST & TRIS

Legs days starting to become my favorite ⚡️

DAY 13: LEG DAY (PULL)/POST CHAIN

Day 14: REST DAY

Filipe

DAY 15: BICEPS & TRICEPS

Great shoulder workout can’t hardly lift my arms up💪🔥

DAY 16: SHOULDERS

Bulgarian squats were no joke 😮‍💨🔥⚡️

Killer leg pump man! Bout fell over trying to walk out the gym😅

DAY 17: LEG DAY (Push)

DAY 18: BACK & BICEPS

Nice Chest and Tri Pump 👌🏼Feeling yesterdays Back day but got through it 🔥

DAY 19: CHEST & TRIS

Good Leg Day/Nice Shoulder pump at the end 🔥

DAY 20: LEG DAY (PULL)/POST CHAIN

Day 21: REST DAY

DAY 22: BICEPS & TRICEPS

Brief but Solid Shoulder Pump 😮‍💨🔥

Can’t even lift my arms my shoulders be sore af!🔥

DAY 23: SHOULDERS

Had to power stance for a min after the squats so I didn’t puke

DAY 24: LEG DAY (Push)

DAY 25: BACK & BICEPS

DAY 26: CHEST & TRIS

Legs Dead 💀 Nice Shoulder pump at the end 👌🏼🔥⚡️

Killer leg workout feel like I’m about to fall over when I walk!🔥

DAY 27: LEG DAY (PULL)/POST CHAIN

Day 28: REST DAY

Arms are dead! Can barely lift them 🔥💪

DAY 29: BICEPS & TRICEPS

Solid Burn all throughout 😮‍💨⚡️

Shoulders are so dead can’t lift my arms 🔥🔥

DAY 30: SHOULDERS

Anthoni Neris

DAY 32: BACK & BICEPS

DAY 33: CHEST & TRIS (plus delt blast)

DAY 34: LEG DAY (PULL)/POST CHAIN

Day 35: REST DAY

Hell of an arm workout! Tris and bis are dead!🔥💪

DAY 36: BICEPS & TRICEPS

DAY 37: SHOULDERS

DAY 38: LEG DAY (Push)

DAY 39: BACK & BICEPS

DAY 40: CHEST & TRIS (plus delt blast)

DAY 41: LEG DAY (PULL)/POST CHAIN

Did some stationary cycling for todays rest day, got a good burn 🦵🔥

Day 42: REST DAY

Loving this plan!! First time I’ve been able to do a chin up unassisted 🔥🔥🔥

DAY 31: LEG DAY (Push)

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