Thanos Mega-Pump Leg Day

by on February 27, 2023

Week 6 – Thanos, High Volume – Emphasis on occlusion work
Legs – 23 sets

This should give you one of the craziest pumps in your legs that you have ever had.

Seated leg curls
Do 3 to 4 warm up sets. On these do not even come close to failure. We are going to come back to these at the end of the workout just like last week. Just do 4 sets of 8 with a weight you could probably get for 12 perfect reps. I just want blood in your hams to prep you for squats.

Total Work Set: 4
Goal: Activate and pump hams

Squat
Take your time and work your weight up slowly. Do a few sets of 15 and then lower the reps to 10. I want you to keep going up in weight until you can barely get 10. Control your descent and drive the weight up hard! You will lose some speed on the last set or two, but that is ok. We will count the last 3 sets as work sets.

Total Work Set: 3
Goal: Train explosively

Note: If you have access to a safety squat bar I would like for you to use it this week.

Leg press
Do sets of 25 on these and try to get a very good range of motion. Keep your feet close (right by each other). Don’t let your lower back come off the pad, but try to get some depth on these. Don’t lock them out, think extreme pump not super heavy weight. This is even higher reps than last week.

Supersetted with

Smith lunge
Do sets of 8 on these nice and deep. Again, you don’t have to use a ton of weight. I would rather see depth and a massive pump from this superset. Use a step to get extra range of motion like seen in the video if possible.

Do 4 rounds for 8 total work sets.

The occluded work is a repeat of last week. Push yourself harder this week on them!

Occluded leg extensions
Do a set of 25 to start off. Rest 30 seconds and then go to failure on the next set. Repeat 2 more times for 4 total sets. Remember to tighten the knee wraps on the very top of your thighs to about a 7 out 10 (you need blood to be able to get into muscle – so don’t overdo it). When you are done with your 4 work sets proceed directly over to lying leg curl before taking wraps off.

Total Work Set: 4
Goal: Blood flow restriction training

Occluded lying leg curls
Do a set of 15 to start off. Rest 30 seconds and then go to failure on the next set. Repeat 2 more times for 4 total sets. Remember to tighten the knee wraps on the very top of your thighs to about a 7 out 10 (you need blood to be able to get into muscle – so don’t overdo it).

Total Work Set: 4
Goal: Blood flow restriction training