Name: Playbook - YoBoyRoy 🤙🏼 - legs (7/18/25)
Uploaded: 2025-12-08T02:32:16.777Z
Duration: 75 min
Description: legs (7/18/25)

Touchback split squat was rough but felt good since it was towards the end!!!

My hamstrings are cooked and my calf’s are hooked. W leg day and a great start to a Friday!

Ryan

quad dominant day today. comment at the end of the workout what the hardest part of leg days is. remember we are going to failure on these sets so find a weight that gets you all the way to the limit

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squat

- Squeeze HARD at the top
- Select the desired resistance on the weight stack and insert the pin
- Adjust the seat so that the knees are directly in line with the axis of the machine
- Sit down and position your shins behind the pad at the base of the machine
- Take a deep breath and extend your legs as you flex your quadriceps
- As you lock out the knees, exhale to complete the repetition
- Slowly lower your feet back to the starting position

Leg Extensions

Dumbbell heels elevated goblet squat

go to a smith machine and elevate your front foot with a plate.

squat with no weight on the bar and reach as far back as you can with your back leg.

push up out of the squat with the front leg only. you will feel this massively in your glute.

Touch Back Split Squat

- Go as DEEP as you can. Once failure is reached, bounce partial reps out
- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward  (your heels will naturally hang off)
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles and exhale as you flex the calves
- Release back down to the stretched position and repeat

Seated Calf Raises

legs (7/18/25)

PULL (12/8/25)

REST or ABS (12/7/25)

LEGS (12/6/25)

Justin

PUSH (12/5/25)

rest or abs (12/4/25)

Nathan

PULL (12/3/25)

Leg day got me limping back the barracks.

Chance Willett

LEGS (12/2/25)

Excellent lift Gentlemen mmhmm mmhmm mmhmm

Daniel

Christina

PUSH (12/1/25)

rest or abs (11/30/25)

First lift after Thanksgiving.  Holy sugar

Ronnie

PULL (11/29/25)

SPLIT UPDATE (rest day) (11/28/25)

arms n shoulders (11/27/25)

The 20 reps are lethal.
I’ve algo been wanting to say, I’ve been incorporating some exercises tonthe routines to replace some of them. Just a different variation of the same part of the legs to I’m working.

Jorge

Yazeed

legs (11/26/25)

Seth

Just one those days where everything felt heavy

chest n shoulders (11/25/25)

Had to skip a couple days last week due to gym being closed to get new equipment. Great workout starting to get some solid form and work up on the weight. As mentioned got some new equipment so I shouldn’t have to do any alternate workouts anymore.

Tristen

back n delts (11/24/25)

rest day (11/23/25)

First workout on the app and safe to say best workout I’ve had in a while.

Took a break but this was great to end the week and get rolling on Monday

arms n shoulders (11/22/25)

Razza

legs (11/21/25)

Montana

Crazy set today, I’m actively benching 225 now!

Mason

chest n shoulders (11/20/25)

back n delts (11/19/25)

Anazing pump got me feeling stronger every day

Roland

arms n shoulders (11/18/25)

rest (11/17/25)

What a gruelling workout, perfect in every way

legs (11/16/25)

chest n shoulders (11/15/25)

back n delts (11/14/25)

arms n shoulders (11/13/25)

Joshua Caithness

legs (11/12/25)

Gotta be one of the nastiest pumps ever, and hit 225 bench on this one

chest n shoulders (11/11/25)

Fuck yes. First popper session back. Feels damm good

Harry

back n delts (11/10/25)

rest (11/9/25)

Drackit

arms n shoulders (11/8/25)

Beautiful workout Roy, would love to see more workouts in rotation, but this was amazing

Lars

legs (11/7/25)

chest n shoulders (11/6/25)

Holy balls never pushed myself to failure so hard

Lucas

back n delts (11/5/25)

arms n shoulders (11/4/25)

legs (11/3/25)

rest day (11/2/25)

Miguel

Love this app its made working out so much easier

Shoulders are sore after the triple threat

chest n shoulders (11/1/25)

back n delts (10/31/25)

Dustin

Jesus what a pump . That cruise my wife and I are going on next year ain't gonna be ready . God bless you Roy and have a great weekend

arms n shoulders (10/30/25)

legs (10/29/25)

Loving the pumps . Been double layering my clothes to workout and I'm burning through it . Love you Roy

Invader

chest n shoulders (10/28/25)

Kyle

back n delts (10/27/25)

rest (10/26/25)

Crazy pump today and got work straight after

arms n shoulders (10/25/25)

Hit a PR on the RDLS 🙌🏽 
Thank you prettiest princess 💖

legs (10/24/25)

I love chest day it’s the best and this workout was amazing i feel it so much

chest n shoulders (10/23/25)

That work out was amazing and definitely felt it

Cody

back n delts (10/22/25)

Hunter

arms n shoulders (10/21/25)

That last standing calf raise had me holding my self off the ground to give my legs time to work again.

Brian

First time using the app and your wonderful tutorials. Biggest reason why I haven’t started sooner, didn’t want to look like a doofus. Started 24hr fasting this weekend and now following your plan! I’m excited to continue this journey and push my limits! Thank you Roy for the inspiration you give us all!

Brayden

First workout on the program and that was a very fun leg day.

legs (7/18/25)

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