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Program X - 3 Week Leg Progression: October 2017 Workout of The Month

John Meadows outlines a 3-week leg workout progression from October 2017. The workout focuses on lying leg curls, speed squats on a box, leg presses with bands, and leg extensions. For each exercise, the weight or resistance is increased each week over 3 weeks to continually challenge the muscles. The goal is to build both strength and speed in the lower body through this progressive routine.

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1K views4 pages

Program X - 3 Week Leg Progression: October 2017 Workout of The Month

John Meadows outlines a 3-week leg workout progression from October 2017. The workout focuses on lying leg curls, speed squats on a box, leg presses with bands, and leg extensions. For each exercise, the weight or resistance is increased each week over 3 weeks to continually challenge the muscles. The goal is to build both strength and speed in the lower body through this progressive routine.

Uploaded by

j
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Program X – 3 Week Leg

Progression: October 2017


Workout of the Month
John Meadows

by on October 31, 2017

So I have been getting a lot of inquiries about a program I wrote years


ago that combined bodybuilding with some of the things I learned
while training at Westside barbell in the 90ʼs.

Here is a leg portion of it, youʼll see how the progression is built in and
how a block looks for legs. I thought you would enjoy this!

https://mountaindogdiet.com/training/workouts/program-x-3-week-leg-progression-october-2017-workout-month/ 2/18/18, 1A04 AM


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I am going to put this program on the website for sale also.

Weeks 1-3

Day 1

Legs and speed squats

Lying leg curls


After warm ups, pyramid up using this scheme 15, 12, 9, and 6 reps.

Each week I want you to add 5 lbs to each set, but keep the reps the
same.

Total Work Sets: 4

Speed squat
I want you to figure 75% of your max ok. So if your squat is 455 right
now, figure 345. If your speed doesnʼt feel great off the box, go down
to 65% ok. We want speed. “Slow” lifters need a lower % to develop
speed more than you will. In week 3 we will work up toward another
max after your speed sets.

Each week I want you to go up 10 lbs.

You are going to do 8 x 3 on a box that you hit parallel on.

The objective is SPEED. If you are going slow, and grinding, you donʼt
develop the speed strength and explosiveness we are looking for.
Remember that ok!

https://mountaindogdiet.com/training/workouts/program-x-3-week-leg-progression-october-2017-workout-month/ 2/18/18, 1A04 AM


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When you sit on the box, rock back just a tad (keeping your back and
core tight), then come back forward and blast up.

You get 60 seconds rest between each set. Remember, speed.

Total Work Sets: 8

Leg press w/ bands


After doing a few warm ups, I want you to work up doing sets of 8 until
you reach a weight you can barely get 8 with. Now hit 2 more sets with
it for 3 total sets. I have video on my YouTube on how to hook up
bands. 3 total work sets.

Here is the band progression on the leg press:


Week 1 – One set of pro minis on each side (the long red bands)
Week 2 – One set of monster minis on each side (the long black
bands)
Week 3 – One set of light bands on each side (the long thick orange
bands)

If you donʼt have these exact bands that is ok. The goal is to increase
the resistance each week. You could also add 40-50 lbs per week.

Total Work Sets: 3

Leg extension
I want 3 sets of 10 with a 2 second flex at the top of each rep.

Next week we go to 15 reps, and then week 3 we go to 20 reps per


set.

These will rotate out with lunges in weeks 4-7.

https://mountaindogdiet.com/training/workouts/program-x-3-week-leg-progression-october-2017-workout-month/ 2/18/18, 1A04 AM


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Total Work Sets: 3

You may be wondering where the stiff legged dead work is. It is
incorporated on back days in the program!

Enjoy!

JM

https://mountaindogdiet.com/training/workouts/program-x-3-week-leg-progression-october-2017-workout-month/ 2/18/18, 1A04 AM


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