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IFBB Pro Laszlo Kiraly - Legs, Delts and Arms Specialization (7X/week)

Hypertrophy Coach

Coach

Joe Bennett

This is the exact program Joe wrote for IFBB Pro Laszlo Kiraly.

Not a template with a pro name on it. The real sheet, with the volume, the exercise selection and the proximity to failure Joe set for an athlete who loves to train and recovers well enough to handle it.

It runs as seven rotating sessions, not seven fixed days. Back. Biceps, calves and abs. Legs. Calves, chest and triceps. Delts. Legs again. Then arms, calves and abs. Legs get two sessions, arms get two, calves get three. The priorities in the title are the priorities on the sheet.

You run the rotation at the pace you actually recover at. Four days on and one off if recovery is excellent. Two on and one off if it is good. One on and one off if it is not. Miss a session and you pick back up exactly where you left off.

No junk volume. No random exercises. Just the block Joe actually wrote.

$49

Get IFBB Pro Laszlo Kiraly - Legs, Delts and Arms Specialization (7X/week)

The Exact Program Laszlo Ran

Not a template with a pro name on it. This is the block written for IFBB Pro Laszlo Kiraly, with the same structure, volume and exercise selection he trained.

Legs Twice, Arms Twice, Every Cycle

Two separate leg sessions and two arm exposures per rotation, plus calves three times. The priorities in the title are the priorities on the sheet, not just in the marketing.

Delts Get A Session Of Their Own

Delts are not a few laterals bolted onto chest day here. They get a dedicated session in the rotation, which is what it takes to actually build width.

Run It At Your Own Recovery

Seven sessions in a rotation, not seven days on a calendar. Joe gives three pacing options, from four days on and one off down to one on and one off. Whenever you train, you take the next session in the cycle.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 7 days per week

Seven rotating training sessions. Run them at the pace you actually recover at.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines, a leg press and a calf raise station

Sample Week

Week 1 of 12-week program

Sunday

Week 1 - Back

Neutral Grip Pull Ups

8, 12

Chest Supported Tbar Row

8, 12, 15

Single Arm Cable Pull Down

8, 12, 12

RDL

8, 12

Chest Supported Machine Row Upper Back And Lat

8, 12

Neutral Grip Machine Pull Down

12, 15, 20

Monday

Week 1 - Biceps, Calves, Abs

Single Arm Preacher Curls

8, 12, 15

Single Arm DB Hammer Curls

8, 12, 15

Incline Cable Curl

8, 12, 15

Standing Calf

2 x 15

Ab Mat Crunches

2 x MAX

Tuesday

Week 1 - Legs 1

Seated Leg Curl

3 x 8

Quad Dominant Heel Elevated Squats

8, 10

Hack Squats Banded

8, 12, 15

Lying Leg Curls

3 x 8

Leg Extensions

8, 12, 15

Rear Foot Elevated Split Squats

8, 12

Wednesday

Week 1 - Calves, Chest, Triceps

Hip Loaded Calf Raise

8, 12, 15

Bench Press

6, 8

Incline DB Press

10, 12

Roller Cable Flys

6, 8, 10

Machine Incline Press

12, 15

Cuff Cable Cross Triceps Extensions

6, 8, 10

Dips

8, 12

Thursday

Week 1 - Delts

Lying Cuff Lateral Raises

8, 10, 15

Cable Rear Delts

6, 10, 15

Machine Shoulder Press

8, 12, 15

Friday

Week 1 - Legs 2

Leg Extensions

8, 12, 15

Hack Squats Banded

15, 20

Lying Leg Curls Single Leg

3 x 8

Leg Press Quad Dominant

15, 20

Walking Lunges

1 x 20

Saturday

Week 1 - Arms, Calves, Abs

Seated Cable Cross Extension

6, 8, 10

Machine Preacher Curls

6, 8, 10

Smith JM Press Banded

6, 8, 10

High Supinating Cable Curls

6, 8, 10

Seated Overhead Rope Extension

6, 8, 10

Incline DB Curls

6, 8, 10

Standing Calf

2 x 15

Hanging Leg Raises

2 x MAX

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. This is the exact block I wrote for IFBB Pro Laszlo Kiraly to bring up his legs, delts and arms.

What are you waiting for?

If legs, delts and arms have been the parts that never move, another random session will not change that. Train them at the frequency and the dose a pro actually ran. This is that block.

Get IFBB Pro Laszlo Kiraly - Legs, Delts and Arms Specialization (7X/week)

FAQs

Who is this program best for?

Lifters who want to bring up legs, delts and arms and who already train often. It is a high volume block with seven sessions in the rotation, so it suits someone with a training base and good recovery.

Is this really Laszlo Kiraly's program?

Yes. It is the exact block written for IFBB Pro Laszlo Kiraly, with the same structure, volume and exercise selection he trained.

Do I have to train seven days a week?

No. The seven sessions are a rotation, not a weekly calendar. Joe gives three pacing options in the program, from four days on and one off down to one on and one off. Whenever you train, you take the next session in the cycle.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Joe notes in the program that you can swap any exercise for an equivalent option, so a well equipped gym will cover it.