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The final leg workout of a months-long training plan is usually a sad undertaking. The routine itself is often intense—perhaps more so than anything else in the preceding weeks. But the execution? Not so much.
Too often, you’re exhausted, carb-depleted, and what’s left of your enthusiasm is more directed at being finished with the program rather than getting the most out of every rep and set. Don’t let that be the case for you today. Conquer these dropsets and leave the gym feeling stronger than when you arrived!
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Dumbbell Step Ups]()
![Dumbbell Step Ups]()
Dumbbell Step-Up (with knee raise)
1 set of 12 (each leg)![Romanian Deadlift]()
![Romanian Deadlift]()
Romanian Deadlift (with dumbbells)
1 set of 20 reps-
Superset
![Leg Extensions]()
![Leg Extensions]()
Leg Extension
3 sets of 10 reps![Leg Press]()
![Leg Press]()
Leg Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Seated Leg Curl]()
![Seated Leg Curl]()
Seated Leg Curl
3 sets of 10 reps![Stiff-Legged Dumbbell Deadlift]()
![Stiff-Legged Dumbbell Deadlift]()
Stiff-Legged Dumbbell Deadlift
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Dumbbell Lunges]()
![Dumbbell Lunges]()
Dumbbell Lunge (alternating)
3 sets of 15, 12, 10 reps![Standing Calf Raises]()
![Standing Calf Raises]()
Standing Calf Raise
3 sets of 15, 12, 10 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 15, 12, 10 reps
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