So I’ve been following this new style lately for my lifts and moving it. It’s sort of a combo of a few styles. It’s especially insane on leg day. The pump is unreal.
So the layout goes like this. They’re trisets with the first lift being heavy for 6 reps, then next lift at 12, then last at 20. All lifts back to back to back and all to fail, then rest. This lets you overload with heavy stuff to tire kegs, hit a mid range, then by the time you get to high reps you’re already so pumped you’re cursing the weights for e wry rep.
Do all three lifts working one body part and for 3 sets. Then switch and do same for other body part. Then finish with two more trisets but this time do reps 6 and 12 for first body part and the 20 for the other. The switch. Do those trisets for 2 or 3 sets each. So you’re totally 12-15 sets for each body part. Sometimes I do Quads and Hams together if you’re wanting punishment lol. Or you can split cheat with Quads and back with Hams, bid and tris, etc. Whatever combo you want.
Here’s an example (ss’d = superset):
Hack squat (normal stance) x6x3
Leg press (normal stance): x12x3
Leg extensions: x20x3
Hack Squat (wide): x6x3
Leg press (wide): x12x3
Seated Leg curls: x20x3
Split squats: x6x2
Reverse lunges: x12x2
Single leg curls: x20x2
Lying Leg Curls: x6x2
Stuff legged dead: x12x2
Single leg extensions: x20x2
This is not for the weak of heart but holy fuck you will be screaming!!! That’s the super brutal one. Sitting legs up is a little better route prolly. Either way if you want to limp out of the gym give this a go.