IFBB Pro Bodybuilder John Jewett is a multiple Olympia finalist in the Open division and teaches the wisdom of building muscle for competition preparation and offseason success through his “University J3” framework. Not long ago, to former powerlifting record holder and world champion took to Instagram to detail the strategy behind her epic leg training day.
“Here’s how I structure my leg day to get the most growth spurt,” Jewett said as she pumped her legs up in an accompanying video for her 319,000 IG followers. “I do this to make my hip profile look like a horse’s leg.”
John Jewett’s full day leg workout routine
Do 2 to 3 sets of each exercise for 8 to 12 hard repetitions to failure.
- Single Leg Lying Hamstring Curl
- Leg extension
- Pendulum
- Curl sat
- Single Leg Rogers Hip Press
- Raising the calf
John Jewett explains his brutal leg day workout and breaks down
Jewett gets hot from the start one leg lying down to step on the foot. “The hamstrings aren’t big enough, so I train them first,” explained the bodybuilder and trainer. “Also, go one leg. (It) allows me to use a lighter load. I can handle the reps because I’m stronger and it’s easier to just separate the bars.”
Jewett explained that during the warm-up phase, he adds leg extension to target quads. “When I work between warm-up sets, I go back and forth with leg extensions,” says Jewett, who maintains the same pattern throughout his work sets. “That way, when I’m done with my work set, I can jump right into the top set of the main leg extension,” Jewett points out, noting that hand straps are a great way to stay stable on the bench during epic leg extensions.
In pendulum Jewett is “the number one quad move, hands down,” he enthused. “The key here is to get into that deep hip position,” the big man said. “It will lighten not only your quads, but also your adductors, giving you that leg width for your front poses.” All out, Jewett completed two heavy sets.
“We used to train a short stance (with a false ankle brace), now we’re hitting it from a longer distance,” Jewett explained of the seated ankle brace. “This is where we develop your ligaments fully.” Then, for his fifth exercise, Jewett strengthened his hips with Rogers’ sole press. “This will help you push for more quad work without too much fatigue from the pendulum,” explained the trainer. “And, going unilateral allows me to get some hip stability training, and also (placing) the feet more centrally helps tilt the lateral head of the quads.”
To finish, Jewett struck calf standing station The trainer mentioned that he trains the calves three times a week (because they can be stubborn against growth) and also maintains his calf muscles by alternating low and high ranges. If you want to build mass in your lower body, try this session.
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