Training plan for the volume phase | Leg training 4/5
Author: Welcome to our article where we will focus on a specific training plan for the volume phase with a focus on the legs. The bulking phase is a time when the goal is to build muscle mass and increase strength, and a properly set training plan is a key element in achieving your fitness goals. In our article, we'll look at proven methods to properly structure a training plan to make it effective and sustainable.
Get ready to discover the principles behind quality pick-up training, and learn how to properly combine exercises and rest so that your legs get everything they need for maximum growth and strength. If you're ready to take your training to the next level, continue reading to find out how to become stronger and more enduring through targeted leg training.
Strength, Function and Aesthetics.
You may have heard the old saying: " And it's not just an empty phrase. Healthy, muscular legs are the key to overall physical health and exercise efficiency. Without strong legs, we wouldn't be able to perform many of our normal daily activities and sports. In this article, we'll look at a few reasons why it's important to exercise your legs and keep them properly muscled, and most importantly, how to achieve this.
In order to successfully gain muscle, you need to follow a few basic principles:
- You must exercise at a high enough intensity - you will be exercising with a weight that is heavy for you, but that you can lift properly.-
- You must exercise with a high enough frequency - you should exercise your muscles at least twice a week.
- You need to eat enough calories - you try to eat far more calories than you burn.
This workout plan is inspired by Kai Green's methodology. It is a combination of effective volume-strength training in a top/bottom style along with a push/pull/legs system . We will train five times a week and each workout should last no more than an hour and a half. Two days a week are for rest and recovery.
After training top and bottom, it is advisable to include a day off and then continue with more workouts. This is followed by another rest day and a new cycle. The training plan should be maintained for at least twelve weeks and gradually try to increase the load at least a little.
Training plan for legs:
| Exercise | Series | Repetition | Pause |
| Deadlifts | 3 | 12 | 60 sec |
| Pre-kicks | 3 | 20 | 0 sec |
| Pendulum squats | 3 | 12 | 60 sec |
| Trenches | 3 | 20 | 0 sec |
| Legpress | 3 | 12 | 60 sec |
| Seated calf raises | 3 | 10 | 0 sec |
| Standing calf raises | 3 | 15 | 60 se |
| Bulgarian squat | 3 | 12 | 0 sec |
| Hip Thrusts | 5 | 5 | 60 |
Recommended products for this workout:
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