High-Frequency Legs (3-Days)

TTG

Coach
Josh Avison

Initially, this program came to fruition to benefit those who loved to train legs yet lacked the structure or those hard-gainer people who couldn't grow their legs. Wow, did this provide significant results! Training your legs three days a week can offer several physical benefits, including increased muscle strength, muscle tone, calorie burn, balance and stability. With the significant weekly volume, planning each day and organising exercise selection is crucial; following a proven program like this is vital.

We hope you love this program as much as we do.

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Targeted Leg Development
The program was specifically designed to benefit individuals passionate about leg training or those struggling as hard-gainers in leg muscle growth, ensuring a focused and effective approach to leg development.
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Structured Training
For those lacking structure in their leg workouts, the program provides a well-designed structure, ensuring a systematic and organized approach to training.
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Proven Program
Following a proven program like this one is emphasized as vital, providing participants with confidence in the effectiveness of the training approach and its ability to deliver tangible results.
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Strategic Planning
With significant weekly volume, the program emphasizes the importance of strategic planning for each training day, ensuring a well-balanced and progressive leg workout routine.
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Increased Muscle Strength
Training legs three days a week contributes to increased muscle strength, fostering improvements in overall lower body power and functionality.
Features
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Access to your coaches
The Coaches can hold you accountable and provide the feedback you need to see results.
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
You will push yourself harder through an app, know yourself better, and keep going longer as your coaches are watching and can help where needed.
Equipment
Required
A Barbell with enough weights that you could load 90% of your p // Squat Rack // Leg Press // Light Resistance Band // Flat Bench
Recommended
Full set of Dumbbells // Seated Leg Extension/Curl Machine // Glute Hamstring Developer (GHD) // A Box (at least knee height) // Glute Thrust Machine // Full Range of Kettlebells
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Sample Week
Week 1 of 8-week program
Sunday
Legs (Quad Focus)

A

Back Squat

4 x 8 @ 75 %

B

Lateral Squat

4 x 16

C

Walking Lunges

3 x 16

D

Machine Leg extension

3 x 20 @ 65 %

E

Treadmill Walk

1 x 15:00 @ 15

Recovery

F

Fullbody Stretch

Follow the stretches displayed in the two videos. Our recommendation is to hold each position for 2:00. However, if you are short on time, then at least :30s of each will suffice.

Tuesday
Legs (Hamstring Focus)

A

Leg Press

4 x 8 @ 75 %

B1

BB RDL

3 x 10 @ 70 %

B2

Machine Hamstring Curls

3 x 8

C

Prone RB Hamstring Curls

3 x 12

D

Treadmill Walk

1 x 15:00 @ 15

Recovery

E

Fullbody Stretch

Follow the stretches displayed in the two videos. Our recommendation is to hold each position for 2:00. However, if you are short on time, then at least :30s of each will suffice.

Thursday
Legs (Glute Focus)

A1

BB Sumo Deadlifts

3 x 8 @ 80 %

A2

BB Seated Goodmornings

3 x 8

B

Step Downs

3 x 10

C1

Walking Lunges

3 x 20

C2

GHD Back Extensions

3 x 20

D

Treadmill Walk

1 x 15:00 @ 15

Recovery

E

Fullbody Stretch

Follow the stretches displayed in the two videos. Our recommendation is to hold each position for 2:00. However, if you are short on time, then at least :30s of each will suffice.

High-Frequency Legs (3-Days)