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    HVCW Bonus Leg Routines

    Uploaded by

    willl
    This document outlines 8 workout routines (A through H) focused on building leg strength and muscle. Workout A is for hypertrophy and includes bodyweight and weighted squats, Bulgarian splits, and calf raises. Workout B focuses on strength and endurance with variations of squats, lunges, wall sits and calf raises. Workout C builds stamina, strength and power through running, sprints and skipping rope. Workout D similarly builds muscles, strength and stamina with running, sprints, jumps and squats.

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    HVCW Bonus Leg Routines

    Uploaded by

    willl
    19 views2 pages
    This document outlines 8 workout routines (A through H) focused on building leg strength and muscle. Workout A is for hypertrophy and includes bodyweight and weighted squats, Bulgarian splits, and calf raises. Workout B focuses on strength and endurance with variations of squats, lunges, wall sits and calf raises. Workout C builds stamina, strength and power through running, sprints and skipping rope. Workout D similarly builds muscles, strength and stamina with running, sprints, jumps and squats.

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    HVCW BONUS LEG ROUTINES

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    This document outlines 8 workout routines (A through H) focused on building leg strength and muscle. Workout A is for hypertrophy and includes bodyweight and weighted squats, Bulgarian splits, and calf raises. Workout B focuses on strength and endurance with variations of squats, lunges, wall sits and calf raises. Workout C builds stamina, strength and power through running, sprints and skipping rope. Workout D similarly builds muscles, strength and stamina with running, sprints, jumps and squats.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    19 views2 pages

    HVCW Bonus Leg Routines

    Uploaded by

    willl
    This document outlines 8 workout routines (A through H) focused on building leg strength and muscle. Workout A is for hypertrophy and includes bodyweight and weighted squats, Bulgarian splits, and calf raises. Workout B focuses on strength and endurance with variations of squats, lunges, wall sits and calf raises. Workout C builds stamina, strength and power through running, sprints and skipping rope. Workout D similarly builds muscles, strength and stamina with running, sprints, jumps and squats.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    HVCW BONUS LEG ROUTINES

    Workout A

    This is a hypertrophy type of workout:

    Bodyweight Squats: 2 sets of 40 reps (this is like a warm-up)


    Weighted Squats: 5 sets of 30 reps (use a 10-30 kg weighted vest)
    Bulgarian Splits: 5 sets of 10 reps
    Bodyweight Squats: 5 sets of 40 reps
    Weighted Walking Lunges: 100 straight steps (use a 10 kg vest)
    Calf Raises 5 sets of 50 reps.

    Workout B

    This is a strength-endurance type of workout:

    Bodyweight Squats: 5 sets of 40-50 reps


    Frog Jumps: 5 sets of max reps
    Jump Squats: 5 sets of 15 reps
    Walking Lunges: 5 sets of 40 reps
    Isometric Wall-Sits: 4 sets of max time
    Calf Raises 5 sets of 100 reps.

    Workout C

    This is a routine to build stamina and strength and power:

    30 minutes Running (low, medium pace)


    Sprints: 4 sets of 400 meters
    Sprints: 4 sets of 200 meters
    Skipping Rope: 10 sets of 2 minutes.

    Workout D

    This routine is good for building muscles, strength, and stamina:

    3 km Running (warm-up, low pace)


    Hill Sprints: 5 sets of 50 meters
    Straight Sprints: 5 sets of 50 meters
    Frog Jumps: 4 sets of max. reps
    Squats: 5 sets of 40 reps.
    HVCW BONUS LEG ROUTINES
    Workout E

    This routine is good to build endurance, stamina, and athleticism:

    40 minutes to 1 hour running (run at low speed and intensity)


    Skipping Rope: 10 sets of 2 minutes.

    Workout F

    This is another hypertrophy routine:

    Pistol Squats: 5 sets of 10 reps


    Weighted Squats: 5 sets of 30 reps (use a 10-20 kg. vest)
    Squats: 5 sets of 30 reps
    Jump Squats: 5 sets of max. reps
    Calf Raises 5 sets of 100 reps (you can use external weights if you want).

    Workout G

    This is another strength-endurance routine, but also good for shredding:

    Squats: 10 sets of 50 reps


    Jumping Squats: 5 sets of max. reps
    Walking Lunges: 5 sets of 25 reps.

    Workout H

    This is yet another hypertrophy routine:

    Jump Squats: 5 sets of 10-20 reps


    Single Leg Squats: 4 sets of 5-10 reps
    Frog Jumps: 5 sets of 10-20 reps
    Squats: 5 sets of 25-50 reps

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