The only guys who like leg day are the ones blessed with good genetics, can afford premium supplements, or take shortcuts to build mass (you know the deal).
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For 10 years I’ve helped beginners build muscle fast.
Follow this plan to unleash quick, noticeable muscle gains.
At least that’s what you tell yourself.
The thing is — it’s not fair to complain about how your legs look if you skip leg day entirely or you think a few sets of back squats each week is “good enough” for leg training.
Hint: It’s not.
To build aesthetic and strong upper legs, you need to give ‘em hell during the week and give your wheels the attention they deserve.
And, Eric Broser’s 4 Week Leg-Lashing Blast Workout Program could be all it takes to convert the shame in your legs to pure pride.
Let’s find out how!
About the Creator – Eric Broser
Eric Broser’s online popularity may not be at the Jeff Nippard-caliber (yet), but he’s far from a rookie in the fitness community.
In fact, he’s a worldwide phenomenon.
On top of training celebrity and athlete clients across the globe and boasting nearly 150,000 Instagram followers on his @coachericbroser profile, Broser’s accomplishments include:
- Writing over 1,000 online articles about training (such as M & F)
- Developing the best-selling PRRS training DVD
- Offering consulting services to top-notch supplement companies
- Earning a spot on the cover of Iron Man
- Being awarded Planet Muscle Magazine’s “Top Trainer/Author Combination”
With experience in the bodybuilding scene, over two decades as a gym owner, and a rock-solid physique, Eric Broser’s future path in the fitness community is wide open.
What is the 4 Week Leg-Lashing Blast Workout Program?
Eric Broser’s 4 Week Leg-Lashing Blast Workout Program is a brutal hamstring and quadricep fitness routine that even Broser himself calls “self-torture.”
Each week is a new phase with a slightly different focus:
- Week 1 (PRRS): Shock your nervous system and muscles into growth through wavering intensities
- Week 2 (SPEC): Cycle through four unique tempos to give a little attention to each area of the typical range of motion
- Week 3 (FTX2): Prioritize fast-twitch fiber activation by combining explosive lifting and high rep sets
- Week 4 (FDFS): Breakdown your quad and hamstring muscles enough to trigger maximal muscle growth
Each of the four muscle-building workouts is exhausting, lengthy (45-70 minutes), and a little complex (with a different tempo pattern for nearly every exercise).
For this routine, any gym with legit equipment — so maybe not Planet Fitness — will do.
Leg-Lashing Blast Workout Program Details
Let’s get straight to the point.
If you’re looking for a quick and easy leg routine that’ll trigger muscle gain overnight, this is not the routine for you. Aesthetic, legs of larger proportions require hard work and pushing yourself to your limits.
Plus, this routine is supposedly four days a week.
That means you may have to pay a little less attention to your chest and biceps — I know — or tack a Leg-Lashing Blast Workout to the tail end of your regular workouts during the week.
Week 1 – The PRRS Method
- Squat (Drop Sets) – 2 sets x 10-12 reps + 1 drop set (4/1/X tempo)
- Leg Press (Rest-Pause Sets) – 2 sets x 7-9 reps (3/1/1 tempo)
- A1: Leg Extension – 2 sets x 10-12 reps (3/0/1 tempo)
- A2: Sissy Squat – 2 sets x 10-12 reps (2/1/1 tempo)
- Lying Leg Curl – 2 sets x 7-9 reps (3/0/X/1 tempo)
- B1: Stiff Leg Deadlift – 2 sets x 10-12 reps (3/1/1 tempo)
- B2: Seated Leg Curl – 2 sets x 7-9 reps (2/0/1/1 tempo)
Week 2 – The SPEC (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method
- Sissy Squat – 3 sets x 10-12 reps (2/4/1 tempo)
- Leg Extension – 2 sets x 10-12 reps (2/0/1/4 tempo)
- Leg Press – 3 sets x 7-9 reps (5/1/X tempo)
- Hack Squat – 2 sets x 7-9 reps (2/1/4 tempo)
- Dumbbell Stiff Leg Deadlift – 2 sets x 7-9 reps (2/4/1 tempo)
- Seated Leg Curl – 2 sets x 10-12 reps (2/0/1/4 tempo)
- Lying Leg Curl – 2 sets x 7-9 reps (5/1/X/1 tempo)
- Hyperextension – 2 sets x 10-12 reps (2/1/4 tempo)
Week 3 – The FTX2 (Fast Twitch Exponential) Method
- Plie Dumbbell Squat – 2 sets x 21-25 reps (2/0/1 tempo)
- Horizontal Leg Press Machine – 3 sets x 4-6 reps (5/1/1 tempo)
- Single-Leg Side Leg Press – 3 sets x 10-12 reps (3/1/1 tempo)
- Single-Leg Extension – 2 sets x 10-12 reps (2/0/1/1 tempo)
- Seated Leg Curl – 2 sets x 21-25 reps (2/0/1 tempo)
- Lying Leg Curl – 3 sets x 4-6 reps (6/1/1 tempo)
- Good Morning – 2 sets x 10-12 reps (3/1/1 tempo)
- Adduction Machine – 2 sets x 10-12 reps (2/0/1/2 tempo)
Week 4 – The FDFS (Fiber Damage/Fiber Saturation) Method
- Smith Squat – 3 sets x 3-4 reps (3/0/X tempo)
- Vertical Leg Press – 3 sets x 5-7 reps (6/1/1 tempo)
- Alternating Bodyweight Lunge – 2 sets x 26-30 reps (2/0/1 tempo)
- Leg Extension – 2 sets x 26-30 reps (2/0/1 tempo)
- Seated Leg Curl – 2 sets x 3-4 reps (3/0/X tempo)
- Torso Elevated Lying Leg Curl – 3 sets x 5-7 reps (6/0/1/1 tempo)
- Smith Stiff Leg Deadlift – 2 sets x 26-30 reps (2/0/1 tempo)
- Standing Leg Curl – 2 sets x 26-30 reps (2/0/1 tempo)
Leg-Lashing Blast Workout Pros
An Unusual Tempo Focus
Most muscle-building and strength routines follow similar principles: 2-3 sets per exercise, 8-12 reps per set, and workouts lasting about an hour or less.
The focus on tempo is what drags this routine into its own category.
You may not usually think about how long you’re spending in the eccentric phase of a squat, but being mindful about each stage of a lift has the potential to trigger greater muscle growth.
In the “Sweet Spot” for Rep Ranges
Building aesthetic legs means two things: Adding mass to your quads and hamstrings while also building brute-force functional strength in both muscles.
By the looks of it, this routine can do both.
For the most part, you’ll be sticking to 7-12 reps per set — which keeps you on the upper-end of strength-building and exactly where you need to be for pure growth.
Can this routine build aesthetic legs?
Yes … assuming you can crush through 16 of these workouts!
It’s a True Leg Routine
The good news is that many split routines include leg training. The bad news is that it’s usually a pathetic number of sets and the suggested intensity makes you wonder, “Is it even worth it?”
This Leg-Lashing Blast Workout Program is a true leg routine.
We’re talking about 20 sets during each workout and four days of pure leg workouts a week. And it’s not just squats and deadlifts … it’s also:
- Standing leg curls
- Vertical leg presses
- Good mornings
- Hack squats
In other words: If you hate leg day, this routine is going to be your worst nightmare for the next four weeks. But it may be worth it in the end!
Leg-Lashing Blast Workout Cons
Get Ready to Think …
Tempo training may — or may not be — legit enough to base an entire leg routine around.
But you’re not just using a 2/0/1 tempo.
You’re also using 3/0/X, 2/0/1/4, 6/1/1, and more. And often, you’re going from one tempo to the next as you cycle between exercises.
It’s confusing, especially if you’re not used to tempo training, and you have a lot of thinking to do. Good luck counting your reps and staying on tempo, all at the same time!
Is It Really Four Days a Week?
First things first: It’s going to be absolutely brutal to suddenly go from one lousy leg workout a week to four exhausting leg workouts a week.
But what about your other muscle groups?
Four 60+ minute leg workouts a week is time-consuming enough, and you may not have the time in your schedule to also focus on your upper body — or your long-forgotten calves.
Four days a week could be too much.
And, you may be able to see aesthetic workout results with just once or twice a week to start.
The Concept of Tempo Training May Be Overplayed
One of the highlights of this program is that you’re transitioning to a new phase each week. And each phase has a unique focus that puts growth and strength at the forefront.
However, while the focus on tempo is excellent, it seems to be too much of a focus.
Yes, 1-3 seconds in the eccentric phrase works for muscle and strength. But not focusing on time under tension and tempo doesn’t suddenly negate any gains you might typically see.
In other words, tempo training isn’t some magic fix for aesthetic legs like it seems.
4 Week Leg-Lashing Blast Workout Program Conclusion
Eric Broser’s Leg-Lashing Blast Program is intense, brutal, and will leave you struggling to walk after a near 60-minute workout.
But is it the real deal?
For the most part, yes.
Not only does this workout program include a focus on tempo (which many routines overlook), but it also targets the “sweet spots” for both muscle growth and strength building. It’s also not your pathetic “leg routine” that consists of nothing more than squats and deadlifts.
However, with ever-changing tempo patterns and the fact it’s four days a week … this routine may be more complicated and exhausting than it needs to be. Plus, tempo training may not be the magic fix for muscle-building like so many fitness enthusiasts believe.
As a whole, it’s a decent routine if you have the guts to push through it and want more hypertrophy than you’ll stimulate in a general cardio workout.
Looking for a full body routine to build an incredible physique that draws attention? Check out The Best Aesthetic Workout Routine [Bodybuilding Program] to get started!