Yesterday I outlined The HealthHabits HardGainer Program of Death.

Today, it’s the details for…

DAY 1 – Quads / Hip flexors / Hams / Glutes

Warm-Up

Each workout begins with a 10-15 minute warm-up all of your joints and muscles to get them ready for the workout. Feel free to use the warm-up I lay out in my Best Body workouts. The idea is to lube up your joints and warm up the muscles.

The Workout

Quads / Hip Flexors

Perform the following 4 Quad / Hip Flexor exercises in series – 1,2,3,4

Leg Press 

  • Alternating sets of single-leg leg presses
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, strip your weights and move onto….

Bulgarian Split Squat

  • Bodyweight only
  • 5 reps per set
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
  • After 5 minutes, stagger over to the Straight Leg Raise bench

Single Leg – Leg Raises

  • Bodyweight only
  • 5 reps per set
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
  • Hard – straight leg – Easier – bent leg –  Easiset – Bench Knee-Ups
  • After 5 minutes, pick yourself up and move over to
  • NOTE – videos show 2 leg version – sorry for the confusion

Leg Extensions

  • Alternating sets of single-leg leg extensions
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, strip your weights and move onto….

Hams / Glutes

Now that we’ve trashed the front of your legs, it’s time to move to the backside. Same as last time…1,2,3,4.

Single Leg Hip Thrust

  • Alternating sets of single-leg hip thrusts
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, strip your weights and move onto….

Single Leg Leg Curl

  • Alternating sets of single-leg hip thrusts
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, it’s time for…

Single Leg Straight Leg Deadlift

  • Alternating sets of single-leg hip thrusts
  • 5 reps per set – using a weight you could perform 10-15 reps with
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • Try to get 5 reps per set – odds are you will be doing singles by the end of the 5 min
  • After 5 minutes, pick yourself up and move over to…

Single Leg Stability Ball Leg Curl 

  • Alternating sets of single-leg stability ball leg curls
  • Bodyweight only
  • 10 reps per set per leg
  • Go back and forth from left to right for 5 MINUTES – Set your timer
  • No rest between sets
  • No partial reps – full range of motion
  • If you’re too wobbly to hold second leg in the air, bend your knee and put your foot flat on the floor

That’s it for today, and if you don’t want brutally sore legs for the next 3 days, take a look at these post-workout pain-reducing techniques.

The next post will outline the details of  Day 2 – Chest & Back