Hypertrophy Series | Total Leg Program (Beginner)

8-Stage Science-Based Resistance Training Program Dedicated Exclusively to Building All Regions of the Legs and Glutes!!

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Course curriculum

1. Program Organization, Terminology & Tips
2. Downloading the Mobile App (Optional)
3. Equipment Requirements & Recommendations
4. Rest Time Instructions (Between Supersets, Between Sets, Between Set Pairs)
5. Supplement Instructions & Recommendations (Protein, Creatine, Collagen, Pre-Workout)
6. How Much Weight Should You Use?
7. Stretching / Flexibility
8. Michael Kamalu "At a Glance" Bio Summary
1. 1. Warm Up | Air Squats - Full & Deep Partial ROM (Bodyweight)
2. 2A. Workout | Weighted Bridge Hip Thrusts (Barbell + Bench or Box)
3. 2B. Workout | Sitting Leg Curls - Rotating Combo (Leg Curl Machine)
4. 3A. Workout | Bulgarian Split Squat (DBs + Bench)
5. 3B. Workout | Sitting Leg Extensions - Rotating Combo (Leg Extension Machine)
6. 4A. Workout | Standing Classic Hip Abductions - Unilateral (Cable)
7. 4B. Workout | Standing Hip Adductions - Standard Unilateral (Cable)
8. 5A. Workout | Straight-Knee Calf Raises- Rotating Combo (Leg Press or Similar)
9. 5B. Total Leg Finisher | Deep Full Back Squats - Constant Tension (Barbell + Plates)
10. [NEW] Workout Overview (Week 1 - Monday)
1. 1. Warm Up | Jump Rope - Standard (Rope + Bodyweight)
2. 2A. Workout | Straight-Leg Good Mornings (Barbell + Plates)
3. 2B. Workout | Bounce-Back Reverse Lunges (DBs)
4. 2C. Workout | Nordic Leg Curl Partials (Bodyweight)
5. 2D. Workout | Reverse Nordic Leg Curls (Bodyweight)
6. 2E. Workout | Side-Lying Clam-Shells (Resistance Band)
7. 2F. Workout | Isolateral Side Squat (DB)
8. 2G. Workout | Sitting Bent-Knee Calf Raises (Barbell + Plates + Bench)
9. 3. Total Leg Finisher | Classic Deadlift (Hex Bar or DBs)
1. 1. Warm Up | Overhead Forward Lunges (Plate or Similar)
2. 2. Workout | Standing Elevated Single-Leg Hip Extensions (Cable)
3. 3. Workout | Sitting Single-Leg Curl Combo (Machine)
4. 4. Workout | Backwards Drag (Sled or Cable)
5. 5. Workout | Low-Plate Leg Press (Leg Press)
6. 6. Workout | Sitting Forward Hip External Rotation (Machine)
7. 7. Workout | Kamalu VMO Combo (Cable)
8. 8. Workout | Lengthened Partial ROM Straight-Knee Calf Raises - Neutral (Leg Press or Similar)
9. 9. Total Leg Finisher | Kang Squat (Barbell + Plates)
1. 1. Warm Up | DB Hang Clean to Overhead Press Pops (DB)
2. 2. Workout | Sumo Deadlift (Barbell + Plates)
3. 3. Workout | Sitting Max Contraction Single-Leg Curl Combo (Cable)
4. 4. Workout | Back Squat Partial ROM Combo (Barbell + Plates)
5. 5. Workout | Sitting Leg Extensions - External & Internal (Leg Extension Machine)
6. 6. Workout | Sitting Bent-Knee Calf Raises (Sitting Calf Raise Machine)
7. 7. Workout | Stability Ball Squeezes - Standing & Sitting (Stability Ball)
8. 8. Total Leg Finisher | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)
1. 1. Warm Up | Farmer's Carry (DBs)
2. 2A. Workout | High-Plate Leg Press - Deep Partial ROM (Leg Press)
3. 2B. Workout | Low-Plate Leg Press - Shallow Partial ROM (Leg Press)
4. 3A. Workout | Nordic Leg Curl - Partials (Bodyweight)
5. 3B. Workout | Kneeling Inverted Knee Extensions (Barbell + Plates)
6. 4A. Workout | Standing Cross-Leg Hip Abductions - Unilateral (Cable)
7. 4B. Workout | Standing Front Cross-Over Hip Adductions (Cable)
8. 5A. Workout | Single-Leg Max-Extension Twisting Calf Raises (Bodyweight)
9. 5B. Workout | Toe Raise Dorsiflexion - Unilateral (Cable)
10. 6A. Total Leg Finisher | Kneeling Single-Leg Side-Kicks (Cable)
11. 6B. Antagonistic Finisher | Alternating Stepper & Isometric Crunch Combo (Cables)
1. 1. Warm Up | Single-DB Overhead Squat (DB)
2. 2A. Workout | Eccentric-Overload Single-Leg Press - Low-Plate Variation (Leg Press)
3. 2B. Workout | Eccentric-Overload Sitting Leg Curls - Neutral (Leg Curl Machine)
4. 3A. Workout | Eccentric-Overload Single-Leg Press - High-Plate Variation (Leg Press)
5. 3B. Workout | Eccentric-Overload Sitting Single-Leg Extensions (Machine)
6. 4A. Workout | Eccentric-Overload Sitting Hip External Rotation (Machine)
7. 4B. Workout | Eccentric Overload Sitting Stability Ball Squeezes (Stability Ball + Bench)
8. 5. Workout | Eccentric-Overload Straight-Leg Calf Raises - Neutral (Machine or Bench)
9. 6. Total Leg Finisher | Eccentric Front Squat & Hang Clean Combo (DBs + Bench)
1. 1. Warm Up | Rotational-Force Squats (Cable)
2. 2A. Workout | Backwards Drag (Sled or Cable)
3. 2B. Workout | Reverse Nordic Leg Curls (Bodyweight)
4. 3A. Workout | Deep Back Squat Partials (Barbell + Plates)
5. 3B. Workout | Stability Hip Thrusts with Isometric Ext. Rot. (Stability Ball + Resistance Band)
6. 4A. Workout | Standing Max-Extension Hip Adductions (Cable)
7. 4B. Workout | Sitting Max Contraction Single-Leg Curls (Cable)
8. 5A. Workout | Jump Rope Combo (Jump Rope)
9. 5B. Total Leg Finisher | Overhead Forward Lunges (Plate or Similar)
1. 1. Warm Up | Full Snatch - Unilateral Dumbbell Version (DB)
2. 2A. Workout | Alternating Straight & Bent-Knee Calf Raise Combo (Leg Press)
3. 2B. Workout | Sitting Leg Curls - Bilateral Neutral (Machine)
4. 3A. Workout | Stiff-Leg Deadlift (Hex Bar + Plates)
5. 3B. Workout | Sitting Leg Extensions - Neutral 1:4 Tempo (Leg Extension Machine)
6. 4A. Workout | Standing Classic Hip Abductions - Unilateral (Cable)
7. 4B. Workout | Standing Cross-Over Combo Hip Adductions (Cable)
8. 5. Total Leg Finisher | Deep Full Back Squats - Constant Tension (Barbell + Plates)
1. 1. Warm Up | Air Squats - Full & Deep Partial ROM (Bodyweight)
2. 2A. Workout | Deep Partial ROM Classic Deadlift (Hex Bar + Plates)
3. 2B. Workout | Weighted Bridge Hip Thrusts (Barbell + Bench or Box)
4. 3A. Workout | Shallow Back Squat Partials (Barbell + Plates)
5. 3B. Workout | Sliding Bridge Leg Curls - Neutral (Bodyweight + Sliders)
6. 4A. Workout | Sumo Deadlift (Barbell + Plates)
7. 4B. Workout | Sitting Forward Hip Ext. Rot. (Hip Abduction Machine)
8. 5A. Total Leg Finisher | 4-Point Leg Press Combo (Leg Press)
9. 5B. Workout | 4-Position Calf Raise Combo (Leg Press)
1. Science-Based Technique | Triple-Failure Drop-Sets 🔥🔥🔥 (Lever & Fulcrum + Progressive Isolation)
2. 1. Warm Up | DB Hang Clean to Overhead Press Pops (DB)
3. 2A. Workout | Stiff-Leg Deadlift (Hex Bar + Plates) - READ THE SPECIAL INSTRUCTIONS!!
4. 2B. Workout | Straight-Leg Good Mornings (Barbell + Plates)
5. 2C. Workout | Reverse Hip Extensions - Straight-Knee (Bodyweight + Bench)
6. 3A. Workout | Front Squat - Standard (DBs)
7. 3B. Workout | Backwards Drag (Sled or Cable)
8. 3C. Workout | Sitting Leg Extensions - Rotating Combo (Leg Extension Machine)
9. 4A. Workout | Back Squat with Isometric Abduction & Ext. Rot. (Barbell + Plates + Resistance Band)
10. 4B. Workout | Side-Lying Clam-Shells (Resistance Band)
11. 4C. Workout | Side-Lying Hip Abductions (Resistance Band)
12. 5A. Workout | Isolateral Side-to-Side Sumo Squat (Barbell + Plates)
13. 5B. Workout | Sitting Stability Ball Squeezes (Stability Ball + Bench)
14. 5C. Workout | Lying Single-Leg Hip Adductions (Resistance Band)
15. 6A. Workout | Kamalu Total Gastroc Combo (Cable)
16. 6B. Workout | Max Gastroc Prone Single-Leg Curls (Prone Leg Curl Machine)
17. 6C. Workout | Eccentric-Overload Straight-Leg Calf Raises (Stair or Bench)
1. 1. Warm Up | Farmer's Carry (DBs)
2. 2A. Workout | Shallow Partial ROM Classic Deadlift - Pause Reps (Hex Bar + Plates or DBs)
3. 2B. Workout | Sitting Leg Curls - Lengthened Partials (Machine)
4. 3A. Workout | Low-Plate Leg Press - Deep Partial ROM (Leg Press)
5. 3B. Workout | Sitting Leg Extensions - Shortened Partials (Leg Extension Machine)
6. 4A. Workout | Standing Cross-Leg "1st Half' Hip Abductions (Cable)
7. 4B. Workout | Standing Max-Extension Hip Adductions (Cable)
8. 5A. Workout | Sitting Straight-Knee Calf Raises - Lengthened Partials (Leg Press or Similar)
9. 5B. Total Leg Finisher | Back Squat Partial ROM Combo (Barbell + Plates)
1. 1. Warm Up | Jump Rope - Standard (Bodyweight + Rope)
2. 2A. Workout | Single-Leg Bridge Hip Thrusts (Bodyweight + Bench or Box)
3. 2B. Workout | Nordic Leg Curl - Partials (Bodyweight)
4. 3A. Workout | TRUE Reverse Nordic Leg Curls (Bodyweight)
5. 3B. Workout | Quad-Emphasized Bulgarian Split Squat (Bodyweight + Bench)
6. 4A. Workout | Side-Plank Hip-Dips (Bodyweight)
7. 4B. Workout | Copenhagen Hip Adductions - Eccentric-Isolated (Bodyweight + Bench)
8. 5A. Workout | Straight-Knee Jump Rope (Bodyweight + Rope)
9. 5B. Total Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)
1. Week 7 Instructions (Read This First!)
2. 1. Warm Up | Overhead Forward Lunges (Plate or Similar)
3. 2A. Workout | Sumo Deadlift (Barbell + Plates)
4. 2B. Workout | Straight-Leg Good Mornings (Barbell + Plates)
5. 2C. Workout | Kneeling Inverted Knee Extensions (Barbell + Plates)
6. 2D. Workout | Front Squat - Standard or Parallel (DBs)
7. 2E. Workout | Sitting Stability Ball Squeezes (Stability Ball + Bench)
8. 2F. Workout | Isometric Stability Bridge Hip Ext. Rot. (Stability Ball + Resistance Band)
9. 3A. Workout | Sitting Calf Raise Combo - Alternating Straight & Bent-Knee (Leg Press)
10. 3B. Total Leg Finisher | 4-Point Leg Press Combo (Leg Press)
1. 1. Warm Up | Single-Leg Jump Rope (Rope + Bodyweight)
2. 2. Workout | Stiff Single-Leg Deadlift - Contralateral Slow (Kettlebell or Similar)
3. 3. Workout | Eccentric-Overload Single-Leg Press - High-Plate Variation (Leg Press)
4. 4. Workout | Isolateral Side Squat (DB or Similar)
5. 5. Workout | Eccentric-Overload Single-Leg Press - Low-Plate Variation (Leg Press)
6. 6. Workout | Reverse Clam-Shell Adductions (Resistance Band)
7. 7. Workout | Side-Lying Hip Abductions - Alternating Angles (Plate)
8. 8. Workout | Single-Leg Max-Extension Twisting Calf Raises (Bodyweight)
9. 9. Total Leg Finisher | Back-Loaded Single-Leg Squat (Smith Machine)
1. 1. Warm Up | Rotational-Force Squats (Cable)
2. 2. Workout | Reverse Hip Extensions (Bench + Optional DB)
3. 3. Workout | Type 2 Hip Extensions (Stability Ball or Roman Chair + Plate)
4. 4. Warm Up | Single-DB Overhead Squat (DB)
5. 5. Workout | Sitting Leg Curl Rotating Combo (Leg Curl Machine)
6. 6. Workout | Sitting Leg Extension Rotating Combo (Leg Extension Machine)
7. 7. Workout | Bulgarian Split Squat (DBs + Bench)
8. 8. Workout | Standing Cross-Over Combo Hip Adductions (Cable)
9. 9. Workout | Standing Hip Abduction Combo - Classic-to-Crossed (Cable)
10. 10. Workout | Kamalu Total Gastroc Combo (Cable)
11. 11. Total Leg Finisher 1 | Deep Back Squat Partials (Barbell + Plates)
12. 12. Total Leg Finisher 2 | Shallow Partial ROM Classic Deadlift (Hex Bar + Plates)
1. 1. Warm Up | Sliding Hip Flexor & Lower Abs Combo Progression (Sliders or Rags)
2. 2. Workout | Stability Hip Thrusts + Ext. Rot. Combo (Stability Ball + Barbell + Resistance Band)
3. 3. Workout | Isolateral Side-Squat + Lateral Raise (DB)
4. 4. Workout | Stiff-Leg Good Morning to Reverse Lunge Combo (DBs)
5. 5. Workout | Eccentric Front Squat & Hang Clean Combo (DBs + Bench)
6. 6. Workout | Kamalu VMO-to-VLO Combo (Cable)
7. 7. Workout | Shallow Squat Partials with Isometric Adduction & Int. Rot. (Barbell + Plates + Stability Ball)
8. 8A. Workout | 4-Position Calf Raise Combo (Leg Press)
9. 8B. Total Leg Finisher | 4-Point Leg Press Combo (Leg Press)

About this course

$149.00
165 lessons
3.5 hours of video content

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Hypertrophy Series | Total Leg Program (Beginner)

Course curriculum

Program Overview, Instructions & Resources

Week 1 - Monday (Regional Supersets)

Week 1 - Thursday (Circuit)

Week 2 - Monday (Power-3)

Week 2 - Thursday (Double Drop-Sets)

Week 3 - Monday (Antagonistic Supersets)

Week 3 - Thursday (Eccentric-Overload)

Week 4 - Monday (Pyramid Sets)

Week 4 - Thursday (Inverted Pyramid Sets)

Week 5 - Monday (Power-4)

Week 5 - Thursday (Triple Failure Drop-Sets)

Week 6 - Monday (Rep Partials)

Week 6 - Thursday (Bodyweight)

Week 7 - Bilateral Day (Monday or Thursday)

Week 7 - Unilateral Day (Monday or Thursday)

Week 8 - Monday (Single-Set Failure Frenzy)

Week 8 - Thursday (Total-Leg Combo Day)

About this course

Discover your potential, starting today