2d • Hardcore Workouts
Legs Pyramid Session
1. Barbell Back Squat (true pyramid — sets the tone, just like deadlift did for back day)
- Set 1: 15 reps @ ~50% 1RM
- Set 2: 10 reps @ ~65%
- Set 3: 6 reps @ ~75%
- Set 4: 3 reps @ ~85%
- Set 5: 1-2 reps @ ~90-95% (top)
- Optional back-off set: 8 reps @ ~65% if your CNS can handle it — squats recover a bit better than deadlifts for most people
2. Romanian Deadlift (reverse pyramid — heaviest first, hamstrings still fresh)
- Set 1: 6 reps, heaviest working weight
- Set 2: 8 reps, drop ~10%
- Set 3: 10-12 reps, drop another ~10%
- Keep this a hip hinge, not a squat — you should feel it in the hamstrings/glutes, not the lower back
3. Leg Press (true pyramid — now you can afford to grind since spinal loading is off the table)
- 20 → 15 → 12 → 8 → 6 reps, climbing weight each set
- This is where you can chase real fatigue safely
4. Walking Lunges or Bulgarian Split Squat (straight sets, unilateral)
- 3 x 10-12 each leg, same weight
- Ironing out imbalances again, same principle as the single-arm row on back day
5. Leg Curl (true pyramid — hamstring isolation)
- 15 → 12 → 10 → 8 reps, climbing weight
6. Leg Extension (reverse pyramid — quad isolation, burnout style)
- Set 1: 10 reps, heaviest
- Set 2: 12 reps, drop ~10%
- Set 3: 15-20 reps, drop again, chase the burn
7. Standing Calf Raise (true pyramid)
- 20 → 15 → 12 → 10 reps, climbing weight
- Pause at full stretch each rep — calves respond to time under tension more than raw load
8. Seated Calf Raise (straight-set burnout)
- 3 x 15-20, same weight
- Different foot position/angle to hit soleus vs gastrocnemius from the standing version
Why this order works
Squat first for the same reason deadlift led back day — it's your biggest neurological demand, so it goes in while you're completely fresh. RDL next while hamstrings aren't pre-fatigued from curls. Leg press mops up more quad/glute volume once spinal loading is done, then unilateral work for balance, then isolation work for hamstrings, quads, and calves in that order — biggest muscle mass to smallest.
Notes
- Rest 3 min on squat top sets, 2 min on RDL/leg press, 60-90 sec on isolation and calves.
- This session is brutal on recovery — don't schedule it the day before or after a heavy back day (deadlift+squat proximity is asking for trouble).
- If you're feeling beat up systemically, calves can take a hit in volume before anything else — they're the most trainable-to-frequency muscle in the body and won't suffer much from being trimmed on a rough week.
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Legs Pyramid Session
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