When I’m working legs, there’s pretty much no leg exercise I am not doing. I like to train quads and hamstrings in the same workout. I try to hit one part as hard as I hit the other, because the hams matter, too—especially in the side poses. And when I’m prioritizing legs, I will double down on them, training them twice a week, with each session lasting at least two hours.
If I can hardly walk when I’m done, I’ll do calves the following morning. I start with leg extensions as a pre-exhaust. Then hack squats, stiff-leg deadlifts, seated leg curls, lunges and sumo squats, machines, and free weights, FST-7s—all of it to attack legs from every direction.
HEATH’S MONSTER WHEELS ROUTINE
Leg Extension: 4 sets, 8–10 reps
Smith Machine Squat: 4 sets, 8–10 reps
Walking Lunge: 4 sets, 8–10 reps
Hack Squat: 7* sets, 20 reps
Lying Leg Curl: 4 sets, 8–10 reps
Stiff-leg Deadlift: 4 sets, 8–10 reps
Seated Leg Curl: 7* sets, 10–12 reps
*FST-7s (seven sets performed with 30 seconds’ rest between sets)
