The killer leg workout to prepare you to survive the end of the world – by Bodybuilding.com sponsored athlete, Brandon Johnson C.P.T, M.S. (@thebrandonjohnson on IG)
The mark of a powerfully built athletic man used to be broad shoulders. Don’t get me wrong, broad shoulders are still essential to being the alpha male who gets noticed and respected. That shoulder width is crucial for having that sought after V-taper that garners attention from the opposite gender, and envy from your fellow office workers, but let’s not overlook the importance of having well-built legs.
Legs built for survival, need a killer workout
Watching the series, “The Walking Dead” makes me think of powerful and strong legs as the new indicator of whether you’ll survive a zombie apocalypse. You’ll not only need to be able to run for a long way, but you’ll also need to be able to put on a burst of speed and sprint when one of the walking dead surprises you from behind.
Keep in mind that as you are most likely hiding out in the mountains, you very well may be sprinting up a hill to make your escape. The last thing you want to happen is for your legs to give out, and keep in mind that the new measure thus you become lunch for the flesh eaters.
Along with the ability to run far and fast, you are also going to need a decent amount of leg strength to survive the end of the world. Perhaps you will find yourself having to jump up on top of a dumpster to escape a horde of undead, or maybe you’re the only thing keeping a door shut against the overwhelming press of the rotting masses so your family can make their escape out a window.
Having the ability to leg press a 1000lb will become an essential survival skill when your back is pressed against the door, and you’re looking down at your legs begging them to stay strong just a little longer!
If increasing your chances to survive the end of the world isn’t enough motivation to get in the squat rack, what about procreating to ensure the world’s survival? Then let’s throw in the fact that if you can make regular jeans look like skinny jeans, you’ll not only avoid the chicken leg jokes, you’ll boost your dating and potential lifelong mate score to as close to 10 as your personality will allow (no amount of leg size and strength can make up for a shitty personality – so don’t be “that guy”.)
Now when I speak of leg training I don’t mean your typically leg day that you do every couple of weeks where you do a few sets of leg press, some leg curls, extensions, calves, then pat yourself on the back, and high five your gym bro because you did “leg day”.
I’m talking about training legs like your life depends on it…because it very well might in this scenario. You need a killer leg workout that will help you avoid getting killed outside of the gym
Killer leg workout – will you survive?
To really train legs the right way, you will need to spend a significant amount of time in the squat rack, use heavy weights for high reps, and be willing to do this 2-3 times per week.
This is what separates the men from the boys – the survivors from those who get left behind as a sacrifice to save the rest of the group. This is what makes you the alpha.
If you’re serious about bringing a set of wheels that will impress at whatever type of party you’re attending, give this two-day killer leg workout a try. You will need to be willing to dedicate 2 days a week for leg workouts and be ready to insert these two leg days in the mix with your current upper body routine. Get comfortable being uncomfortable for the next 8 weeks!
Day 1
Exercise 1: Leg press
5 sets of 8 reps, adding weight to each set. 1 set of 15, and 1 set of 20 at your final weight.
Exercise 2: Death squats (you will feel like you are dying)
Set 1- 15 reps
Set 2- 20 reps
Set 3 to 6 – 15 reps (*increase the weight)
Set 7- 30 reps
Exercise 3: Hamstring curls
4 sets- 12 to 15 reps
Exercise 4: Leg extensions
4 sets of 20 reps
Day 2
Exercise 1: Hack squats or front squats
8 sets of 8 reps
Superset with
Exercise 2: Squat jumps
8 sets of 8 reps
Exercise 3: Walking barbell lunges
4 sets of 20 steps per leg
Superset with
Exercise 4: Lunge jumps
4 sets of 40 jumps
Exercise 5: Romanian deadlifts
5 sets of 10 reps
Keep track of the loads you’re working with. Every week or fortnightly, add 5lbs to your squats on both workout days. Follow this program for the full 8 weeks
As you can see these workouts aren’t for the faint of heart, the poser, or the guy who thinks jorts are still in style. These workouts are going to force you to dig deep, embrace the pain, and let the inner savage out. At the end of it, though, you might just be able to outrun the zombies and survive. Secondary to being alive, you may just be able to walk around with a brand new set of respectable wheels.
This is survival of the fittest. Think of evolution. Evolve or die!
For more content like the killer leg workout, nutrition tips and celebrity fitness, get TRAIN magazine direct into your inbox every month for free by signing up to our newsletter
