The following details my Tuesday morning depletion leg workout.  I train alone on Tuesday morning because I go into Gold’s Gym really early – 5am.  This is officially my last day for training legs before competing in a Saturday competition.  Here is the workout…


Seated Leg Curls


I used a unilateral Life Fitness machine so the weight listed is per each leg – FYI.


Set 1 x 20 reps with 40lbs

Set 2 x 20 reps with 40lbs

Set 3 x 20 reps with 40lbs

Set 4 x 20 reps with 40lbs


*The key here is to simply pump out the reps to deplete muscle glycogen and stop well short of failure.


Alternate: Hip Thrusters & Leg Extensions


I alternated between these two exercises to speed up the workout and minimize rest breaks – FYI.


Hip Thrusters x 20 reps with 135lbs

Alternate with…

Leg Extensions x 20 reps with 110lbs


*The key on the hip thrusters is continuous tension so pump out all 20 reps non-stop.  Use the same technique on the leg extensions.


Banded Leg Press


I used two of these bands:


Set 1 x 20 reps with 1 plate/side + band

Set 2 x 20 reps with 2 plates/side + band

Set 3 x 18 reps with 3 plates/side + band

Set 4 x 15 reps with 4 plates/side + band

Set 5 x 12 reps with 5 plates/side + band

Set 6 x 8 reps with 6 plates/side + band


*I would normally stay away from bands on a depletion workout because they tend to overload the eccentric phase of the rep leading to excessive muscle trauma and soreness.  However, my quads recover really quickly and I like pushing a little more weight on leg press.  Start with the reps high and work your way up in weight and down in reps until you get to 6-8 reps and then call it a day.


Walking Lunges


Set 1 x 12 strides/leg with bodyweight only

Set 2 x 12 strides/leg with bodyweight only

Set 3 x 12 strides/leg with bodyweight only


*Alternate legs and gently touch your trailing knee with each stride pausing briefly at the bottom to stretch out your quads and hip flexors.  I stretched my quads and hamstrings really well between each set.


That concluded this depletion leg workout.


Train smart!