TOTAL-BODY

WORKBOOK
version
2.0

THE MUSCLE GROUPS

1 GLUTEUS MA XIMUS
2 BICEPS FEMORIS
3 SEMIMEMBRANOSUS
4 SEMITENDINOSUS

4
 Legs &
5 Glutes (2)
Chapter 5 of our 10-part series that’ll teach you how to
build the body you want, one muscle group at a time

» Most men have a

simple philosophy
when choosing lower-
body exercises: the more
The rest of your workout
Do the leg and glute exercises described here before working any other muscle groups. You can do
the rest of the lifts in your workout in any order. Try to increase the amount of weight you lift in each
weight they can pile on, the exercise by 5% to 10% each week. Most important: build strength and muscle with equal effort on both
better the lift. But choosing your sides of your body. Working the front and neglecting the back is a recipe for injury. Some suggestions:
exercises based on the amount
of weight you can heft is like »BEGINNER »INTERMEDIATE »ADVANCED
timing your 100m dash on the Do the routine described here Divide your programme into two Divide your workout into three
moving walkway at the airport. two or three times a week. Start workouts: one for upper body, parts. Do each part once a week,
That’s because the most with the leg and glutes exercises, one for lower. Alternate between with a day off between workouts.
popular exercises for your before attempting one set of 8 to the two workouts, taking a day 1. Vertical pushing and pulling
lower body – machine exercises 12 repetitions (except where off after each. For example, do 2. Lower-body exercises, plus
like leg presses, leg extensions noted) of the following exercises: the lower-body workout shown abdominals and calves
WORDS ADAM CAMPBELL. WORKOUTS MICHAEL MEJIA. PHOTOGRAPHY MARK HAVRILIAK. WORKOUT PHOTOGRAPHY BETH BISCHOFF

and leg curls – allow you to lift 1. Lat pull-down here on Monday and Friday 3. Horizontal pushing and
heavier weights than their free- 2. Dumb-bell chest press and an upper-body workout pulling
weight counterparts. Why? 3. Cable or dumb-bell row on Wednesday; the following
Because they give your body 4. Seated alternating week, do the opposite.
a mechanical advantage. So dumb-bell press Upper-body workout: Choose
even though you can lift more 5. Cable triceps extension one exercise each for ‘horizontal
iron, you’re using less muscle. 6. Dumb-bell biceps curl pulling’ (seated or bent-over row),
That puts you at a disadvantage 7. Crunch (15 to 20 repetitions) one for ‘horizontal pushing’
when you’re trying to maximise (dumb-bell or bar-bell bench
your lower-body strength and press), one for ‘vertical pulling’
size, says Michael Mejia, our (pull-up or lat pull-down), and
exercise adviser. one for ‘vertical pushing’ (dumb-
In this chapter, Mejia gives bell or bar-bell shoulder press).
you exercises that force your Do two or three warm-up sets and
muscles to work without help two work sets. (A work set means
from machinery – the same way you’re using the most weight you
they work in sport and real-life can for that number of repetitions.
activities. You’ll hold the weights The warm-up sets should be »YEAR PL ANNER
in different positions and percentages of that weight – May: Shoulders
prepare your body for virtually maybe 40%, 60% and 80% of June: Chest & Back 1
anything. Plus, you’ll work your the work-set weight. Do fewer July/August: Chest & Back 2
muscles more intensely than repetitions in each warm-up set.) September: Legs & Glutes 1
you have before, which will You can finish with exercises for October: Legs & Glutes 2
stimulate them to grow. your biceps and triceps. November: Abs & Lower Back
When you see the end Lower-body workout: Do the December: Arms 1
results of this programme, exercises described here, followed Jan/Feb: Arms 2
we’re guessing you’ll have by abdominal exercises. March: Total-Body Muscle
some new favourite exercises. April: Total-Body Fat Loss ●
➤➤
D I F F I C U LT Y L E V E L
1 2 3 4 5 6 7 8 9 10

Legs & Glutes(2) beginner

If you’re new to lifting – or even returning to it after
a long layoff – consider yourself a beginner.

Do the five beginner exercises for four weeks. SWISS-BALL HIP ● Pause, then reverse the
EXTENSION AND motion – roll the ball
Weeks 1-2 » 2 sets of 10–12 repetitions of LEG CURL back until your body is
each exercise ● Lie on your back on the in a straight line, then
Weeks 3-4 » 2–3 sets of 8–10 floor and place your lower your back to the
lower legs on a Swiss floor and repeat.
ball. Put your hands flat
on the floor at your sides.
● Push your hips up so
that your body forms a
straight line from your
shoulders to your knees.
● Without pausing, pull
your heels toward you
and roll the ball as
close as possible to
your backside.

MODIFIED FARMER’S BAR-BELL beyond shoulder-width they’re parallel to the

WALK FRONT SQUAT and hold it in front of floor and let the bar roll
● Grab a pair of heavy ● Grab a bar with an your body, just above back so it’s resting on
dumb-bells and stand overhand grip your shoulders. Raise your fingers. Set your
holding them at arm’s that’s just your upper arms so feet shoulder-width
length at your sides. apart and keep your
● Stand on the balls of your back straight, knees
feet, and walk forward slightly bent, and eyes
until your grip is about focused straight ahead.
to give out. ● Without changing the
● Put the dumb-bells down, position of your arms,
rest and then turn around lower your body until
and repeat, going back to your thighs are parallel
the starting point. to the floor.
● Pause, then push back
up to the start position.

45-DEGREE one end of your house or KING DEADLIFT and bend the knee 90
TRAVELLING LUNGE gym – you need room to ● Stand with your knees degrees so your left lower
● Grab a pair of dumb-bells walk forward. slightly bent and your leg is parallel to the floor.
and hold them at your ● Step forward with your feet shoulder-width ● Slowly lower your body
sides. Stand with left foot at a 45-degree apart. (This is done until your right thigh is
your feet angle and lower your without weights.) Lift parallel to the floor. Your
hip-width body until your right knee your left foot behind you left leg will rise behind
apart at almost touches the floor you as a counterbalance,
and your left knee is bent and your torso will bend
90 degrees. forward at the hips.
● Stand and bring your ● Pause, then push your
right foot up next to body back to the starting
your left, then repeat position. Finish all of
with the right leg the repetitions, then
lunging forward. That’s repeat, this time lifting
one repetition. your right leg.
D I F F I C U LT Y L E V E L
1 2 3 4 5 6 7 8 9 10 TOTAL-BODY
WORKBOOK
Legs & Glutes(2) intermediate version
2.0
An intermediate has been lifting for at least six months to a year,
has tried several different workout programmes, and has seen
gains in strength and muscle mass.

An intermediate should do the five SINGLE-LEG SWISS- ● Push your hips up so your ● Pause, then reverse the
intermediate/advanced exercises shown BALL HIP EXTENSION body forms a straight movement and return to
here and on the next page for four weeks. AND LEG CURL line from shoulders the starting position.
● Lie on your back on the to knees. Finish the repetitions
Weeks 1-2 » 2 sets of 8-10 floor; place your right ● Without pausing, pull and repeat with your
Weeks 3-4 » 2-3 sets of 6-8 lower leg on a Swiss your right heel toward left leg.
ball and your left leg in you and roll the ball
Important! All exercises on this page and the air, perpendicular as close as possible
the following one are for intermediate and to your body. Put your to your backside.
advanced lifters. Note the differences in hands flat on the floor
sets and repetitions for each level. at your sides.

SINGLE-LEG BACK ● Lower your upper body,

EXTENSION allowing your lower back
● Position yourself in a to round, until it’s just
back-extension station. short of perpendicular
Hook one foot under the to the floor.
leg anchors and leave the ● Raise your upper body
other foot resting on top. until it’s slightly above
Cross your arms over parallel to the floor.
your chest. At this point you should
have a slight arch in
your back, and your
shoulder blades should
be pulled together.
● Repeat, finish the set,
then repeat with your
other foot under the
leg anchor. ● ➤➤
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TOTAL-BODY
WORKBOOK
Legs & Glutes(2) advanced version
2.0
To use the advanced level you’ll have been lifting consistently for more
than a year, seen considerable gains in strength and size, be proficient at
squats and several varieties of deadlift, and able to do at least five chin-ups.

Do the five intermediate/advanced exercises DUMB-BELL

shown here and on the previous page for CALF JUMP
four weeks. ● Stand with your feet
hip-width apart. Grab a
Weeks 1-2 » 2 sets of 6–8, after a thorough pair of dumb-bells and
warm-up with lighter weights hold them at your sides
Weeks 3-4 » 2–3 sets of 4–6, after warm-up at arm’s length.
● Dip your knees so they’re
bent about 45 degrees
and jump as high as
you can. Point your
toes toward the floor
when you jump.
● Allow your knees to bend
45 degrees when you
land, then immediately
jump again.

● Slowly lower your body

as if you were sitting
back into a chair,
keeping your back in
its natural alignment.
● When your thighs are
OVERHEAD SQUAT parallel to the floor,
● Stand holding a bar-bell pause, then return to
with an overhand grip, the starting position.
and press it over your
head so that your arms
are fully extended. The
bar should be directly
over your shoulders.
Set your feet shoulder-
width apart.

GET VIDEO
BAR-BELL HACK SQUAT ● When your thighs are CLIPS!
● Stand holding a bar-bell parallel to the floor, Just click any of the pictures
down at arm’s length pause, then return to and we’ll zip you off to our website
behind your back, the starting position. ■
● to see the move played out in full.
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● Slowly lower your body
as if you were sitting
back into a chair,
keeping your back in
its natural alignment.