Name: Playbook - Matthew Nitto - Week 1 - Quads with Light Hamstrings and Calves
Uploaded: 2021-04-09T14:55:47.779Z
Duration: 100 min
Description: Week 1 - Quads with Light Hamstrings and Calves

Nathan

Joe Mennella

Kicked my ass, but the pump was worth it!

Cole

The most efficient leg day I have had in months! Quad pump was on another level. Love this program!

Squat heavy workout focusing on time under tension. Don’t worry about how heavy the weight is here just feel the burn the whole workout. Should get you a great pump 💪🏼

Standard back squats with a little twist each rep consists of a 4 second negative to increase the time under tension. No cheating!

Squats (4 second negatives)

Each rep consists of two separate “reps”. First rep pause half way through second rep complete the full rep. That’s 1 rep!

Elevated Squats

*Drop set last set for another 20 reps

Standard squats but it’s very important to not stop at all throughout the movement. Continuous movement is key on this exercise

Squat Pumps

* Double Drop Set on last set. 10 reps/Failure 

Controlled negative. And pausing on the contraction for 2-3 seconds. Holding the contraction is key here so lower the weight if you need to!

Leg Extensions

Controlled negative and hold the contraction!

Lying Hamstring Curls

Seated Hamstring Curls

If you don’t have this machine any calf raise alternative will do. Pause at with each squeeze and with each stretch

Calf Presses

Week 1 - Quads with Light Hamstrings and Calves

Scott Hitt

Week 1 - Back with Light Chest

siasid

Week 1 - Shoulders with Light Arms

I can’t walk now,😂 but the workout was great!

the most vicious leg day I’ve Ever done lol, gave up halfway. You’re a beast

Miles Gratz

Week 1 - Hamstrings/Deadlifts with Light Quads and Calves

Massive chest!! Great exercise selection.👏🏼

Week 1 - Chest with Light Back

Sick arm mind muscle connection and pump!

Week 1 - Arms with Light Shoulders

Quads/Calves with Light Hamstrings

Back with Light Chest

Great I think u forgot the rests for one of the exercises (cable row rear delt ?)

Tremendous pump. Workout was well structured and organized!

Shoulders with Light Arms

Hamstrings/Deadlift with Light Quads

Chest/Back/Abs

Arms/Shoulders

Not gonna lie this one kicked my ass!😩

Quads/Hamstrings/Calves

Back/Chest/Abs

Arms grew 2inches from the crazy pump!😂👏🏼

Shoulders/Arms

Hamstrings/Deadlifts/Quads

Great mind muscle connection on the 4 second negatives. Really starting to love that technique!

Another well structured, great workout and pump! Loving this program.💪🏼

I did rack pull / power shrug for the 1/2 deadlift. I think it’s a better movement for low back, lats, and traps. This movement almost completely eliminates any involvement with the glutes or hamstrings. Great workout otherwise.

Chris

Awesome workout! My shoulders are smoked!

Deadlifts/Hamstrings/Quads/Calves

Chest/Upper Back

Quads/Hamstring/Calves

Alaa

Hamstrings/Quads/Calves

Rudy

Arms/Shoulders/Forearms

Shoulders/Biceps/Triceps

Awesome! Thanks Matt for posting these workouts. I’ve never been much for lifting mainly because I didn’t know wth I was doing. You’re workouts are detailed and the results are starting to show. Thanks again!

Week 1 - Quads with Light Hamstrings and Calves

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