BUILD YOUR LEGS | 12 WEEK PROGRAM
The Hurn Method
Build Your Legs is a full-body training system designed to help you bring up stubborn legs while continuing to build strength, muscle and athleticism throughout your entire body.
Built around The Hurn Method, the program combines lower-body focused training, upper-body strength work and athletic conditioning to create a balanced system that delivers visible results without sacrificing performance.
This is not a leg-only program. It's a complete training system with extra emphasis on bringing up your legs.
Conditioning
A
THM - General squat warm up
Part 1 – Raise Temperature (2–3 min) Bike / row / jog or 2 rounds: 10 Air Squats 10 Reverse Lunges Just break a light sweat. Part 2 – Mobility + Bracing Prep 2 rounds: 10 Ankle Rocks per side 10 Hip Openers per side 5 Tempo Goblet Squats (3 sec down, controlled up) On goblet squats: Brace hard before descent. Own the bottom. Drive up with intent. Total time: 6–8 minutes.
B
BACK SQUAT
3 x 5
C
RDL
3 x 8
D
Front foot elevated split squat
3 x 16
E
STANDING CALF RAISES
F
FARMERS CARRY
3 x 40
Conditioning
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Prep
B
THM - UPPER-SPECIFIC WARM-UP
Band Pull-Apart – 15 reps Scap Wall Slides – 8 reps Incline Push-Ups – 6 reps
C
BENCH PRESS
3 x 6
D
PULL UP
E
Barbell bent over row
3 x 8
F
Lateral raise
3 x 15
G1
DB hammer curl
3 x 12
G2
Close grip push up
3 x 12
H
Dead Hang
Prep
A
THM - Front Squat warm up
FRONT SQUAT PREP 2 Rounds Cossack Squats 6–8 / side Heaven & Earth 8–10 reps Band Pull-Aparts 12 reps Then: Empty Bar Front Squat 2 x 5
B
Broad Jump
3 x 3
C
DEADLIFT
3 x 11.023
D
FRONT SQUAT
3 x 5
E
Prone hamstring curl
3 x 10
F
Ab Wheel
3 x 10
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Prep
B
THM - TOTAL-SPECIFIC WARM-UP
Dead Bug – 10 / side DB or KB RDL – 8 reps 360 degree bear crawl – 4 reps
C1
DB incline press
3 x 10
C2
Bat Wings
3 x 10
D1
Lateral raise
3 x 15
D2
Cable Facepull
3 x 15
E1
Rope Curl
3 x 12
E2
Tricep Pushdown
3 x 12
F
Pallof press
3 x 20
Athletic Finisher
G
4 Rounds (or 10 min) 300m Row 20 Box Step Overs (10/20) 15 Push-Ups Rest 60 sec between rounds Move steadily and maintain good movement quality throughout. The goal is to finish feeling athletic, not exhausted. Use dummbells for the step ups that you can do all 20 unbroken
Conditioning
A
THM - Heavy back squat warm up
Back Squat Heavy Day Prep Part 1 – Bottom Position Ownership 2 x 20–30 sec Goblet Squat Hold Focus on: Upright torso Active feet Strong brace Part 2 – Empty Bar Activation 2 rounds: 5 Back Squats 5 Good Mornings Controlled. No rushing. Then ramp under main lift.
B
BACK SQUAT
3 x 10
C
HIP THRUSTS
3 x 10
D
SUITCASE WALKING LUNGES
3 x 24
E
Leg Extension
3 x 15
F
STANDING CALF RAISES
Prep
A
THM - DAILY WARM UP
90/90 Breathing – 5 slow breaths Move for 5-6 min Cat–Cow – 6 reps Good mornings – 8 reps Tempo Air Squat (3 sec down) – 6 reps Scap Push-Ups – 8 reps
Circuit
B
AMRAP 20 Complete as many quality rounds as possible in 20 minutes: 300m Row 15 Goblet Squats 15 Push-Ups 10 Ring rows 30 sec Front Plank Guidelines Move continuously. Rest only when needed. Focus on quality movement. Keep effort around RPE 7–8. You should be able to hold a conversation in short sentences. Goal
Recovery Flush
C
5-10 minutes Walk Bike Row Ski Easy pace. Nasal breathing only.
Dwayne Hurn
Strength coach, gym owner and creator of The Hurn Method. For over 20 years I've helped everyday lifters and competitive athletes get stronger, move better and build physiques that reflect their hard work.
The exact leg-building system I would give most lifters. No gimmicks. No random workouts. Just bigger legs, stronger lifts and a plan you can actually stick to.
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