💣 GIANT SET LEG WORKOUT – 🔥 Format: - Giant Sets = 4+ exercises back-to-back with zero rest between - Rest 2–3 minutes between full giant sets - Perform 4 total giant sets - 🔥 Giant Set A: Quad Domination (x4 rounds) 1. Barbell Back Squat – 10–12 reps @ 70–75% 1RMFocus: Depth, tempo (3 sec eccentric) 2. Walking Lunges (Dumbbells) – 12 reps per legExplosive drive, squeeze every step 3. Leg Extensions (Machine) – 15–20 repsPause at top, burn it out 4. Goblet Squat (Wide Stance) – 12 repsKeep tension constant—do not lock out 💀 Burnout Finisher: 25 bodyweight jump squats (after last round only) 🔥 Giant Set B: Hamstring & Glute Annihilation (x4 rounds) 1. Romanian Deadlift (Barbell or Dumbbell) – 10–12 repsHips back, stretch & contract hard 2. Lying Hamstring Curl (Machine) – 15–20 repsFull ROM with a hard squeeze 3. Hip Thrust (Barbell or Machine) – 12–15 repsLockout = peak glute contraction 4. Step-ups (Weighted or Bodyweight) – 10 reps per legDrive through heel, explode up 🔥 Static Hold Finisher: 30-second glute bridge hold (after final round) 💥 OPTIONAL: Giant Set C – Calves & Stability (x3 rounds) 1. Seated Calf Raise – 20 reps 2. Standing Calf Raise (Machine or Smith) – 15–20 reps 3. Single-leg Glute Bridge – 12 per side 4. Wall Sit – 45 seconds hold 5. 💣 Total Workout Time: 60–75 min ⚡ Goal: Maximum hypertrophy, endurance, hormonal output 🚫 No half-repping. No excuses. No skipping sets. 💊 Supplement Stack Tips for This Workout 💬 Hammer's Final Word: This isn’t your typical pump-and-pose leg day. This is how beasts are built. You want tree trunks? You train like your life depends on it. Attack this with purpose. Finish every rep like it owes you something. And if you’re walking normal tomorrow, you didn’t do it right.

Commander Hammers: Operation CHEST BREACH (Rest-Pause Protocol) Mission: 5 exercises. 1 brutal working set each.Pick a load you’d fail at 10–12 reps, then rest-pause your way to +20 more reps with 5-second micro-rests every time you hit failure. If you’re not questioning life choices, you picked it too light. Rules of Engagement - Warm-up: 5–7 mins shoulders & pecs (band pull-aparts, cuff work), then 2–3 ramp sets per exercise (8–5–3 reps) stopping well shy of failure. - Working set: Hit true failure at rep 10–12 → 5 sec breath → keep accumulating reps until you’ve added 20 (e.g., 12 + 6 + 5 + 4 + 3 + … = 32 total). - Rest between exercises: 3–4 minutes. Hydrate. Curse quietly. - Tempo target: Controlled negatives, explosive but clean concentric. Don’t bounce. - Failure = you cannot complete another clean rep without breaking form. - The Operation (Chest Focus) 1. Dumbbell Bench Press — Stretch-Pause 2. Pec-Deck — Big Stretch 3. Smith Machine Flat Bench 4. Decline Barbell (or DB) Bench 5. Cable Crossovers (High-to-Low) Example Rest-Pause Breakdown Hit failure at 11 → 5 sec → 6 → 5 sec → 4 → 5 sec → 3 → 5 sec → 3 (you’ve added 20). Form first; if reps drop to singles, keep the 5-sec rhythm until the +20 is done. Intel & Safety - Two deep breaths ≈ 5 seconds. Use a timer if your soul lies. - Spotter for presses = mandatory. - If shoulder says “nope,” swap #4 for machine decline and #3 for slight-incline Smith. Debrief Protocol (quick recovery) - Cool-down: 5–8 min easy bike + doorway pec stretch. - Nutrition: 25–50 g high-quality protein + 60–90 g carbs within 1–2 hrs. - Supps (optional): Creatine 3–5 g, EAAs 10 g intra/post, - Magnificent Trio of the most absorbable forms of Magnesium pre-sleep. - Sleep: Aim 8–9 hrs; HRV appreciates it. - Orders Complete the mission. Report back with how it went—pump score, weights used, and where you broke first. If you are a true Black Op’s Warrior, you’ll finish all five sets-from-hell and file your after-action report.