Legs Like a MF
Maddawg Strong
Bodybuilding, Women's Training, PowerliftingAre you ready to get started and to give LEGS LIKE A MF a ride?!
The old days of striving to be small are behind us.
**You want to TAKE UP SPACE with legs that BUST THE SEAMS. **
Legs that show the world the time and care that you've spent to create a STRONG BODY, able to carry you through all of life’s challenges.
With Legs like a MF you won't just try to build bigger legs, **you'll build HUGE legs with GREAT confidence. **
This program is 12 weeks long and is backed by science and paired with my own personal experience in building tree trunks for legs.
LLAMF is 5 days per week, it's beginner friendly, and it emphasizes building strength through compound movements.
The program has lower body and upper body training sessions and includes a warm up plan and video library to make sure you know exactly what I'm asking you to do with each movement and through each session.
We are making gainz ALL AROUND!
Are you ready to get stronger?
**Are you ready to build tree trunks to make the earthquake? **
Legs that make everyone go “DAMN they workout"!
Then its time for you to build LEGS LIKE A MF!
Prep
A
Lower Body Warmup
10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)
B
Front Squat
3 x 12 @ 60 %
C
Elevated Goblet Squats
3 x 12
D
Leg Press (Legs low)
3 x 12
E
Leg Extension
1 x 10
F
Standing Calf Raise
3 x 12
G
Walking Lunges
3 x 20
H
Hanging Leg Raise
1 x MAX
Prep
A
Upper Body Warmup
10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20
B
Bench Press
3 x 12 @ 60 %
C
Single Arm Cable Row
3 x 12
D
Arnold Press
3 x 12
E
Lat Pulldown
3 x 12
F
Y Raises
2 x 12
G
Tricep Extension
3 x 15
H
Maddawg Curl
3 x 15
Prep
A
Lower Body Warmup
10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)
B
Lying Leg Curl
1 x 12
C
Hip Thrusts
8, 12, 12
D
Smith Machine Split Squat
4 x 10
E
Leg Press (high and wide)
2 x 10
F1
DB Step Up
2 x 12
F2
Back Extension
2 x 10
G
Adductor
2 x 15
H
Abductor
2 x 15
Rest Day
A
Enjoy a (well deserved) day off today!
Prep
A
Lower Body Warmup
10 Min of Low-Intensity Biking, Rowing, or Walking Pigeon Pose 4x30 Seconds (each leg) Banded Glute Bridges 4x12 Couch stretch Hold 40-60s both sides Banded Side Walks 4x12 Bird Dogs 1x 10 ( each side)
B
Front Squat
3 x 12
C
Leg Extension
3 x 12
D1
Hack Squat
3 x 12
D2
Sissy Squat
3 x MAX
E
Calf Raises
3 x 12
F
Walking Lunges
3 x 20
G
Cable Crunches
2 x 15
Prep
A
Upper Body Warmup
10 Min of Low-Intensity Biking, Rowing, or Walking Cat Camel's 4x20 (Up = 1 repetition, Down = 1 repetition) Bear Crawl Shoulder Touches 10-12 reps per hand Overhead Rotations with Band/or Dowel/PVC Pipe 4x12 Banded Underhand Pull Aparts 2x10-20
B
Stiff Leg Deadlift
3 x 12
C
Pull Ups / Assisted Pull Ups
3 x MAX
D
Leg Curl
3 x 12
E
Chest Supported Row
3 x 12
F
Incline DB Press
3 x 12
G
Face Pull
3 x 12
H
Tricep Extension
3 x 15
I
Maddawg Curl
3 x 15
Rest Day
A
Enjoy a day off today!
Maddy Forberg
I remember the day I saw my two best friends slapping hands and slamming weights. Doing some sport they called Powerlifting The moment I gripped the knurling, my life had a purpose that I hadn't felt before. There’s nothing I love more than seeing people find the strength within themselves. I believe that the barbell can change your life too, and I can’t wait to go on this journey with you!
