High Frequency Legs Program – Phill Lamprill

Workout A-Legs

Video	Sets	Reps	Weight	Comment
Barbell Squat	4	8-10		A Barbell Back Squat Tempo 40X0 Rest 90 seconds
Travelling Lunge	3	8-10		B1 Walking Lunge Tempo 1111 Rest 90 seconds
Lying Leg Curl (Hamstrings)	3	8		B2 Lying Leg Curl Tempo 40X0 Rest 90 seconds
Glute Ham Pullthroughs	3	8-10		C1 Cable Sumon Pull-Through Tempo 3111 Rest 90 seconds
One Leg Calf Raise	3	8-10		C2 Standing One-Leg Calf Raise Tempo 21X0 Rest 90 seconds
Leg Press	1	Two Minutes		D Two Minute Leg press Tempo 20X0

Upper Body

Video	Sets	Reps	Weight	Comment
Chin Ups	4	8-10		A Chin-up Close-Grip Tempo 30X0 Rest 90 seconds
Barbell Bench Press	5	5-7		B1 Barbell Bench Press W/-Chains Tempo 40X0 Rest 90 seconds
1 Arm Dumbbell Row	5	5-7		B2 Single Arm Dumbbell Row Tempo 30X1 Rest 90 seconds
Seated Dumbbell Shoulder Press	3	8-10		C1 Seated Overhead Dumbbell Press Tempo 40X0 Rest 90 seconds
Dumbbell Pullover Options	2	15-20		D EZ Decline Pull-Over Tempo 2020 Rest 75 seconds

Workout B - Legs

Video	Sets	Reps	Weight	Comment
Sumo Deadlift (plus a small tutorial)	4	8-10		A Sumo Deadlift Tempo 31X0 Rest 120 seconds
DB Rear Foot Elevated Split Squats	3	8-10		B1 Dumbbell Bulgarian Split Squat Tempo 3020 Rest 90 seconds
Barbell Elevated Hip Thruster	3	8-10		B2 Barbell Hip Thruster Tempo 2020 Rest 90 seconds
Alternating Step Downs	3	8-10		C1 Dumbell Alternating Step-Downs Tempo 2111 Rest 90 seconds
Reverse Curl	3	8-10		C2 Glute-Ham Raise Tempo 40X0 Rest 90 seconds
Barbell Cyclists Squat (Quad Squat)	1	20		D Cyclists Back Squat Tempo 20X0

Upper - Arms

Video	Sets	Reps	Weight	Comment
Tricep Lockouts	5	5-7		A1 - Barbell Rack Lock-outs, 4 inches from top. Tempo 3212 Rest 120 seconds
Preacher Biceps Curl Variations	5	5-7		A2 - Preacher Reverse E-Z bar Curls. Tempo 5010 Rest 100 seconds
Decline Skull Crusher	5	5-7		B2 - Decline Lying Tricpes Ext. to forehead with chains. Tempo3210 Rest 100 Seconds.
Concentration Curl	5	5-7		One Arm Cencentration Curls. Tempo 5010 Rest 100 Seconds.