VOLUME F LS LEPTAPLE OF CONTENTS MY PHILOSOPHY HYPERTROPHY TRAINING IMPLEMENTATION HYPERTROPHY WARM UP AND RECOVERY TRAINING TIPS READING YOUR WORKOUTS LEG WORKOUT L E> COPYRIGHT © 2019 DYNAMIC MUSCLE, LLO/KAI GREENE. LL RIGHTS RESERVED,Why do we fear, fear? What is it about admitting something that scares us. Without fear success would come all Too easy. No one would have to work for what they wanted because they wouldn't be scared of failure. Embracing our fears is how we break through and get one step closer to where it is we want to be. Afraid of working an undesirable job forever? No, you're afraid of taking a chance at going after the dream job you want. Sometimes our fears change and can induce a fog over what it is we are trying to see. Embracing fear is the only way we can navigate that fog of self-doubt and turmoil. It’s only then that we can move past our fears and see what we are truly made of. stand firm and become bigger than fear itself. it's time to build colossal legs. ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Hypertrophy and legs go together like peanut butter and jelly. Screaming pumps to leave you waddling out of the gym. when doing legs, it’s important to avoid locking out and implement some sort of strength variance into your training. with hypertrophy principles you do that; 10x the amount but loading within a range of your IRM (Rep Mox). It's also important to maintain form when doing legs, this may sound like common sense but when hitting this kind of volume, you are going to find yourself very fatigued and shaky. Hypertrophy is meant to flood the muscle with blood, so when your quads feel like they are wobbling when you walk that means you're doing it right. Make sure to do some light stretches in between sets to help the lactic acid build up. Keep rest periods around 90 seconds and make sure you are staying hydrated to avoid cramping! ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED, 2IMP/EMENT (NG HYPERTROPHY Before jumping into legs test and know your limits 1. What is your 1 Rep Max? 2. What level of athletic movements can you do with good form without injuring yourself? once you know your limits, pick your level of workout. Remember to move slow and make sure you are picking the correct difficulty of weight! If you go to light you're only cheating yourself! L E> COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE ALL RIGHTS RESERVED 8WARM UP ANY KECOVERY Before jumping into legs set the treadmill fo 8 on and incline and walk at about 3-4 mph for 10 minutes to get the flood flowing. Do not hold on to the treadmill to ensure you are fully engaged with this warm up. If you need to do some ballistic stretches to loosen the hips and knees before going into training. OPA COLL This training may be grueling, | highly encourage you don’t skip recovery. Make sure you spend 7-10 minutes walking as a cool down followed by foam rolling and static stretching. AKG _z. A | os LEGS COPYRIGHT © 2019 DYNAMIC MUSCLE, LLO/KAI GREENE. LL RIGHTS RESERVED, 4TRAINING TiPs Before you jump right into your new training program, here are some tips to get you started: CIC Remember to get in at least 3 liters of water daily. A 7-8 hours is optimal, stay off your phone at night! Blue light can delay the release of sleep-inducing melatonin which will disrupt your sleep pattern. are Avoid going into the gym blind, look at the program before hand and avoid where the equipment will be in your gym. Know your goal, having a positive and focused mindset is going to make all the differ- ence when approaching a training session. L E> COPYRIGHT © 2019 DYNAMIC MUSCLE, LLO/KAI GREENE. LL RIGHTS RESERVED, §TRAINING TiPs Standard macro calculator for someone whose primary goal is to: BURN FAT: BW: Body Weight * 0.8-1g protein x BW = daily protein intake © 0.75g carbs x BW = daily carb intake © 0.49 fat x BW = daily fat intake Standard macro calculator for someone whose primary goal is to: BUILD MUSCLE: © 1-1.2g protein x BW = daily protein intake © 1.5g carbs x BW = daily carb intake © 0.59 fat x BW = daily fat intake ll L E> COPYRIGHT © 2019 DYNAMIC MUSCLE, LLO/KAI GREENE. LL RIGHTS RESERVED, 6KEAVPINF YouR WoRKoUTs You will notice the use of 1a, 1b, 1¢, 2a, 2b, 2c, etc. in your workout it simply describes the exercise order. The number describes the exercise group while the letter describes the exercises that fall into that group. For example, 1a, 1b, and 1c would be 3 different exercises within the SAME group, meaning they are performed back to back (superset) without rest. After you've per- formed the 2 or 3 exercises without rest you take the prescribed rest period listed out and then repeat. In contrast, 1 and 2 alone would mean they are completely separate exercises. In this instance you would perform all your sets for 1 then move onto 2. Here is an example: 1A. lunges— 15 reps 1B. sissy squat — 15 reps 1C. glute bridge — 15 reps Then you would move onto your next grouping of exercises. OTe euCny DB = Dumbbell MB = Medicine Ball / Med Ball BB = Barbell KB = Kettlebell RB = Resistance Bands L E> COPYRIGHT © 2019 OYHAMIC MUSCLE; LLC/KA GREENE ALL RIGHTS RESERVED. 7Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 60% IRM WEEK1 | WEEK2 | WEEK3 [| WEEK + 1A. | SMITH MACHINE SQUAT. 3X10 3X10 4X10 4X10 2A. | LEG PRESS 3xi5 3Xi5 4X15 4X15 2B. | CALF RAISES ON THE LEG aye PRESS 3X10 3x10 4x10 4x10 3A. | WALKING LUNGES WITH . . Re NEAT 3XI5 3Xi5 4X15 4X15 3B. | SQUAT JUMPS WITH DB 3xis 3Xis 4X15 4X15 4a. | MACHINE QUAD EXTENSION 3X15 3X15 4X15 4X15 5A. | MACHINE HAMSTRING CURL 3X15 3X15 4X15 4X15 ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Instructions: Perform all exercises, Look for supersets. Rest 60-90 seconds between sets 65-70% IRM WEEK | WEEK 2 WEEK 3 WEEK + 1A | BARBELL FRONT SQUAT 4X10 4X12 5X10 5X10 IB. DB REVERSE LUNGE 4X5 4X15 5X10 5X10 2A. STIFF LEG DB . SeACtinT 4x10 4X12 5x10 5X10 2B,| CLOSE STANCE © © BARBELL SQUAT 4X10 4X12, 5X10. 5X10 io LEG PRESS 1X30 1X30 1X30 1X 30 4A. | LEG PRESS CALF RAISES| 4X10 4x10 4X12 5X10 4B. WALKING LUNGES 4X10 4X10 4X12 5X10 SA. QUAD EXTENSION 4X10 4X10 4X12 5X10 5B. GLUTE BRIDGE IXFAILURE IXFAILURE IXFAILURE IXFAILURE ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,Instructions: Perform all exercises, Look for supersets. Rest 60-90 secon s between sets 70-7596IRM WEEK I WEEK 2 WEEK 3 WEEK + lA | BARBELL GLUTE ae . . Te 4X15 4NIS 5X12 5X12 2A | BARBELL BACK SQUAT| 4X15 4x5 5x12 5x2 3a] STANDING CALF 5 5 Rae 4x5 4XIS 5X12 5x2 3B sissy SQUAT 4X5 4x15 5X12 5x12 3C LEG PRESS 3XFAILURE | 3XFAILURE | 4XFAILURE | 4XPAILURE 4A MACHINE : 5x10 ABDUCTIONS exi2 et Sx 48 | REVERSE BARBELL 5X10 Recon 4x2 4x2 5x10 5a.| BARBELL STIFF LEG . SERS 2X30 3X30 3x30 | 4XFAILURE 5B. | QUAD EXTENSIONS | 4XFAILURE | 4XFAILURE | 4XFAILURE | 4XFAILURE ‘COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED,LEE WORKOUTS Q: Should I eat more on leg day? A: short answer is no, thinking you need to consume more for a specific body part is misinformation. Q: Why do | get back pain when | squat? A: it's very common that some people are underactive in their core(abs) when training in general. However, when it comes to training legs we usually are moving much heavier weight across more plains for motion with even more needed stability. Without a strong core we are asking secondary muscles to stabilize movements. Q: What if | am quad dominate? A: do a few pre-exhaustion movements such as lunges or quad extensions to tire the muscle then go into your other movements Q: How important are the shoes | wear? A: very, don’t wear big bulky shoes with soft bottoms, or shoes with huge lifts, go with a shoe that allows you so feel the ground and use the whole foot. Q: What about beer, wine or alcohol intake? A: Alcohol provides no benefit will only slow your progress LEGS COPYRIGHT © 2019 DYNAMIC MUSCLE, LLO/KAI GREENE. LL RIGHTS RESERVED, qi, y Me . z oe S 4 a SB” ge Te V ] } ; ‘ 4 L E> COPYRIGHT © 2019 DYNAMIC MUSCLE, LLC/KAI GREENE ALL RIGHTS RESERVED