aa 71 ea bed n| “72 WEEK GUIDE a ear eed e73 Te BY JEREMY BUENDIA q \ A a eS Say eae > s “a2 . i *EMH aK R alg) AY ABSOLUTE BEST RESULTS ed it tTY1 SA pied Z 4 STEP IT UP BY JOINING #TEAMBUENDIA’S ONLINE COACHING PROGRAM! Stas re a Uo Pe RCL ae sled LENO BOTS Ue Nee Ur Ohad DARL RL eg YOUR COACH WILL HELP YOU (Jaden Le a ae i} aA PHYSIQUE FOR A FULL LEARN MOREerat Ou Cea Rend cee uc aca ea Ly was repping out 315Ibs no problem Ree na ee) back in the gym but this time he was in the squat rack. | saw him throw 3 plates Cee) ely EDRs reece Pease un uC acs Sen eee pene ie Cee are SUR ay weight bodybuilder but the legs of an Cesc Reed eee un ane! eee ee ee caughta glimpse of his toothpick legs. tx Cee Cnn eeu 2 sdybuilder| is considered”a bodybuilder rae Wen cen ‘can call himself an “upper-bodybuilder” but CRO ee kee Bee oe Ete a ied eee ee Tee ee ig big or little the person is up top, an individual Recess Ree ema EU ee aac ae EY aT Dee gc ee RY er Oe ce Peee eee eee coy Tee come dungeon, embracing the pain, challenging Pee Rc ae agClete a ueeee ee ca cred Renee oe ete eee ee MC cen? Siena eee Rea afraid of the pain; the pain during, and, more so, the.pain afterwards. As a Perea Coan) embrace that pain. See Ra ad Re eee e aa ae ee ae) ren eee nd CRS eee SC Re Re eas Re eae ee Pee ac eae! to look at yourself in the mirror and ask. Renesas Pere Wa Meng myself for each leg day. | visualize my Pe am a nL Pee SC ic cs the pain | am about to go throbgh. You Pee eee ee cease eae oe erence ayes ce ee) Cree Sneaker ie eee ene en PO eeu» A STRETCH RANGE OF ALT) a1 ee <“ Vv Ue) a Oren coe eed to jump back into leg training is going to be Cee eu Resa aun ye Cgutree ck yet ns Ee geen en accu weak), Overactive and underactive muscles Cr UMU cae et aed painful: it can also lead to compensation Cent ec os your glutes are weak or “Underactive,” itis ‘more than likely due to tight hip flexors and Craeen eee Tee Caen ene ec position, your hip flexors are put into a contracted position. If any muscle stays contracted for an extended period of time cee at ae ae a ee Uae ced activation of the glutes, which will cause Ren od Ce eee Sede ad ate nu ecu era EL ea so Roe eee Peta ese ee ha en er ee eed Neste eee era Peete Mie eee Res emer uC ny SUR ane ca Raed group they are training, If the individual neglects the overactive muscles (by not ea eae cn eka a train, the problem will protong itself and eee a ate e Gena Correct the form as well as re-establish the Pate metas PEE eae ecu 7 ays .STRETCHING/ LA ai tl) Aa Ue a ES eS A A This is why itis imperative to identify your Cee eau Cece an cr eae cue Rend Seen ac aS Utilize proper stretching and warm-ups on Pree een ean ee Le Dues tera oe ae Der ccte UT Oe ee ca cg eee eat ee Raed the proper stretching and therapy, they will progressively get worse until the point that your range of motion and strength will be compromised. Spend at least 10-15 mins Se en Ree ea ceca workout. Foam rolling static stretching and eee ae a CR ee ead Pe Ce eee Sed ed ad | SC aa RI eee acin o feel limited doing or which movements Pe Ree nares Ge ea oO Sewanee ces technique, | suggest utilizing machine ero ee ea ne ec keep you safe while you learn the proper mechanics. Once you progress and start to ecco net cs Eee eee cc cessy Nd IDENTIFY YOUR heathen a eae ec Meee ee Co Cr ecg Neg ee ee aged Rete oe ace rac) Re eet ae Pe ae Cee Rca ear re and hip thrusts, as well as lunges to help strengthen up the lower back and eer eu ee ee ea Ceca tec eS enom) TaN ae rae a CROC adductor muscles (inner thighs) as well as the short head of your hamstring Pee eee i Rr eee ene eee head of your hamstring to prevent this Sener aur nd If you notice your toes turning out or yourheels are coming off the ground as you squat down, that is a give away for ‘overactive calf muscles, Make sure you er am ri stretching your calves, rolling and ees Re ce cae eg Cnr ree ena Perea oMe eS ema need to make sure to stretch these CeCe cna Meera ecard eS eyele ep a SQUATS or-LEG Pi W there are various forms and techniques for squatsland lg press. Each provides 2 different stimulis to specific parts of the leg. nt Deen Le cg mee me Rc slightly angled out. targets the entire quadricep, and glutes. The most power is usually generated from this stance. See ee ae ee ere oe ry a) .ye y\ bo ees ieee eee width, toes are straight forward, targets outer Re Cec oer ee Pree eee er Cry coe7 f Ei i Ta ae \p W iryou are a beginner, | do not advise going into the gym and trying to erg a ecu ea can rian ecuies teak RC eu eae ats Neer eae samt eee esata a mS Sc eer ee eu rate erent rien pore fale 7 ~ aT} .Oe LB Ld OT Td md AND VARIOUS PUMP FACT‘ WY Understanding tempos range of motion, and various pump factors will optimiz training regimen, We will be using different techr UR Sane Cn Coe a ORS maximal output. Incorporating drop sets, partial reps, supersets, negatives, peak Ce Cet Ce Ru Ren een ee Se ee a Time Under Tension (TUT) - Controlling the range of motion and slowing down the positive and negative motions, Typically, 3-5 seconds on, fe Ese ed Poe ee een ec Bret Peak Contraction Holds - Holding the contraction for a 2 second count ee eee ae ae ee eRe letting the motion come to a complete rest before performing eectsaE Rese ef aX , TECHNIQUES & VARIATIONS . LEG EXTENSION TECHNIQUES ‘Toes Straight Forward - Targets primarily the middle head of Quadricep octecueo) Toes Pointed in - Targets Outer Sweep of Quadricep (Vastus Lateralis) Seer eR ck cee Sag ees ee) ‘Toes up (dorsiflexion) - Targets the upper part of your Quadricep Reet OTe WiC emery eth s ae Racer tc)- a 3 AY pee y ka Ye . A Ce OR ROR aac oe Went Coes weight. However, when | get into contest prep mode | have to be more careful and not put myself at risk for injury. | like to utilize pre-exhaustion sets prior to doing my heavy compound motions like squats and deadlift, ee Omens cea aren Lee ae ee For Deadlifts, | like to pre-exhaust using a hamstring curl. | also like to NCAR Re emu eC ca eMC crs By utilizing these exercises prior to the compound motion, it will allow you ee eC RC aca a Ue em Suen ea ce ee ag Feet CEU ts ree ein ea oer ee te a ee yourself safe during these compound movements. a eo 7 Seer er A a .PRE-EXHAUSTION SI WILL SQUATTING AND iH a / Tha Ze i Vv eee a aed Ce eae ae ce Sac a tes mee mid-section and core. When performing en Oe ag ce power generated from the core when moving heavy weights from this position. Urea cal Pee seemed es ee ee ae med eee ae a deadlift heavy, it just means we have to Me Mme ae ce Ce eC eee aa eae a Pree ena teas Oa ee eee core and adds support which will minimize Ree ee to stabilize the weight. Cee RR ene uC Iu) when we optimize pump. With that being Sede is not optimal. We want to train with heavy eae er eee Ree ed De eae) Ce eRe cae een ag rep ranges and tempos will vary; don't Cee | Wearing 2 weight belt is always a must eM ca ee ed ema Pe es a ec Ne ee a cee Oks aan "i PRE-EXHAUS’ aid cy TRAINING FREQUENC’ « 4) W i wouts highly suggest training your Legs 1-2x per week. | suggest spacing your COR eee ec Pas See nee ea aS > ee ee . coe ro 7 Contec reece Coen Ue Ee een ener 7 y% aT} .a SUPPLEMENT W supptementation will atd tremendously in packing quality muscle onto rN Na ca ae cea Rc ca See Re Rn ea Ves tee a eur aged ete ee eC eae cid ev) Nested These supps will rapidly increase your results. | suggest only the top of the. line products made by EVOGEN NUTRITION. www.evogennutrition com eT ee CU ea alge 1 AoC: ie ee ey 7 a .= yi pa Besa TRAINING . AND MAXIMIZING RESULTS» 3 raat Me ee er eee ee yielding different results. During this program you will go through 3 Peer cine | WEEK (oe) EETERE] Harpness ¢ vensity i aoe t ‘To maximize results US® EVOGEN NUTRITION’s AMINOJECT, CELL KEM, EVP PLUS, GLYCOJECT, ISOJECT, CARNIGEN & LIPOCIDEin \ AY eh WEEK 1-4 SIZE & STRENGTH = W uring the frst four weeks, we are going to master our form as well as Cea eee a Ce eee) emphasize heavy lifting, increasing strength and the development of overall eck ae Re Coue aevemee ee ade you shouldn't be on a high deficit caloric diet. You will need the carbs, fats, PCN Race ek oe Rac ea rear eee ee Od AU ee eee) See enc an ue eee aaa Peres at ease Pecan atacand Peo reren cee Mean eee d creer kh.) na ec CR ere > take 1 scoop AMINOJECT post-workout, and 1 scoop prior to bed Deere ren O14 a ga Oi a ee ac cee So set CUR eee ee aaWEEK 1- 4 SIZE & STRENGTH Vv WARM-UP WARM-UP: it is important to spend 10-15 mins warming up your legs, elutes, ER ecu eae ee ee stretching. TAKE CARE OF YOUR BODY! (All weight listed would be the weight Jeremy Buendia,would use; please be cautious and adjust the weight to yourlown individual needs)ry peso) cks A Pith es PC teed BARBELL SQUATS SMITH MACHINE ALTERNATING LUNGES: Se eee a eee ere eC) Seen essa) pear eee) pierre) eee) pec eraisto) Sore) 7 errs rie Periee io Set 7: 3151bs 15-20 reps Sete ree aris Soar et Ee aa Ee PGs 4 SUMO STANCE LEG PRESS Ci ‘Set 4:5 plates each side 20 reps ‘Set 2: 4 plates each side 20reps Set 3: 5 plates each side 15 reps Set 4: 5 plates each side 5 TUT reps cetera Set 5:5 plates each side 5 TUT reps Se cor raue {followed by 5 regular reps Boe aE aniL oer MA SINGLE LEG STANDING HAMSTRING CURLS See eee raed peewee eer dey ee seer ey espa {followed by 5 partial reps, followed by 5 ful reps. ee ea Ed Peed Kg GABLE GLUTE KICK BACKS ) a Peeeteeente) creer rerineenird ecg Set 4: 30Ibs 5 partial reps, followed by 5 full reps, “ ba aa Sere eee es *Rest 60-90 seconds in between sets Peng eedM4 Pi ahd Doe PCTs Dn eae cer aCe ee ieee ee eo mc eed 41001bs 5 peak contraction holds. followed by 10 regular reps followed by 5 partial reps 0016s 10 partial reps followed by 5 regular reps followed by 5 peak contraction holds, te 1100\bs 10 partial reps followed by 10 regular reps, followed by 5 partial reps) followed by § regular reps Sree t des Tree res Mtge ety an cro esa OCs ee etd Bee eae ee one nee gs cae 4185Ibs 5 partial reps, followed by 5 peak contraction holds Sree gdAY BACK DAY: po FV a ee) 'W “i ike to do deadlifts on back day because deadlifts are a great way of developing mass to the back part of your legs. However, deadlifts are a very draining exercise, so doing them in conjunction with squats on the same day would not be optimal because you would be compromising the efficiency and productivity of those lifts due to fatigue. That is the primary reason why |ido my deadiifts on my back day, along with deadlifts being the number 1 Cae eee eee Seer nearer Mer eed eT ene LD Ee ee cg eae ga ed working sets to get the back properly warmed up for Deadlifts. | also recommend doing a few sets of hyperextensions (back extensions) to get the Cec ie ned Daa ee Re eee r 1-2 more exercises (6-10 total sets) such as lying hamstring curl seated hamstring curl, or hip thrusts. You can superset these with your back ro workouts, or you can save them for the end of the workout. ge ee ers eeAY BACK DAY: DEADLIFTS & HAMSTRINGS a CONVENTIONAL DEADLIFTS, INSTRUCTIONAL peerer eC Ten} Ewereer ere an) pwererre ae perros ere Pere ee PeSrerr etait See eae ee ee eer en 7 y’ Pr .a} Ute , th! DENSITY & FULLNESS ~ DM een nrc) eur Cree om ra ee CR MRC Leer Pee eee eee ee Mee inte ego to still stay on top of your therapy and stretching to make sure that your | overactive muscles don't come back and take away from your legs gains. | ee ne ea CU ee ea Soe Mees os ete ere a || Pe | erro cia Itis important to be on a clean diet, however during this time period you shouldn't be on a high deficit caloric diet. You will need the carbs, fats, cM enna eae se ea et eel OM enue o Se eee nan ae et .AY WEEK 5-8 DENSITY & FUI VV oontecpavs ee > take 1 scoop EvoGreens upon waking, and immediately after weight lifting Peres Ut yee Pere menor Un arene reer rete cr eum Pee ee ro sed ion ater ces ees > take 1 scoop AMINOJECT post-workout, and 1 scoop prior to bed Pore ren Ola atau ee eee anc > take 1 scoop ISOJECT upon waking and 2 scoops immediately after weight lifting WARM-UP: it is important to spend 5-10 mins warming up your shoulders Rae Rae ane oe Cee dea a en *(All weight listed would be the weight Jeremy Buendia would use; please Pee MMe Mea ye ee og ea Nea) ‘ Seen ren A % P-) .sa Pies its a ae ema ce el ae) eee Om ei ae BE ane a Ok CMU Eee RCO es Pe iene Ra ue E RC 9 {followed by 10 full reps Se tN RON a eer 05 peak rep contraction reps, followed by 5 full reps. Se eRe SOR nt ole Ca ay then drop se to 5ibs and do 5 peak rep contraction reps, followed by 5 full reps *Rest 60-90 seconds in between sets Cities iy ere eC a ue eer eee ue 6 plates each side 10 reps Eee aes eee erie Se ee ee eee eee peed {for 8 reps, drop set to& plates for 10 reps, drop set to 2 plates for 20 reps hi “Rest 60-90 seconds n between setsA Ptah es coe e Eee oT) cece eee yc) ein) pecan) Preiser yee eee ye cs Soto eee rd Re eR a Re Tc) 8 reps (shoulder width) 8 reps narrow stance) 8 eps (sumo stance) 5 reps (shoulder width) 5 reps narrow stance 5 reps (sumo stance) ‘Rest 60-90 seconds n between sets Ve 4 sna » 4 Frre Sect A Pee DB SINGLE LEG SPLIT DEADLIFT SUPERSET W/ BARBELL HIP THRUSTS Serer Pe een aa ee eee eee) perry Seer ama rete eerie Eee eer eer ee eee payee cn reer aa eerie Tor eed eee aL etree Ch SINGLE LEG LEG EXTENSIONS SUPERSET W/ HIP. ABDUCTOR MACHINE insTRUCTIONAL SSR an eun’ Set 4: S0lbs § partial reps, followed by 5 peok contraction holds, {followed by 5 partial reps, followed by 10 full reps ae eee ten ean ead ‘Set 2: 60lbs 5 partial reps, followed by 5 peak contraction holds, Fle ear ae eet ‘reeeabductor 150\bs 5 peak contraction holds, followed by 10 full eps Set 3: 7olbs 5 partial reps, followed by 5 peok contraction holds, followed by 5 partial reps, followed by 10 full reps sae en em eo ed y Doe a ee Dee ene oy ae .ey - csc A Ptah re CALF EXTENSIONS ON THE LEG PRESS insTRUCTIONAL (2-3 plates on Leg press, make sure the weight is being controlled!Domnot bounce the ene ert) pee yer Pearse ear ae toes forward 10 reps, toes out 10 reps, toes in 10 reps toes forward 5 reps peak contraction hold followed by 10 reps, eee ee eco toes out 5 reps peak contraction hold followed by 10 reps aad eee eT eared ene reer rE 7 ~ 30 .A BACK DAY: Eee ey lc W “Do these exercises in conjunction With Pe SUMO DEADLIFTS INSTRUCTIONAL Serpent a ey ‘Set 2: 135lbs 10 reps (warm-up) Prerrrere taer) eerie eerie etree ee ESSreroeste nica] Ses et ee an ae) peered BROIL TET Peeercet rere cs re oes cy *Rest 60 seconds in between sets preter eerie See enter ee en en yr y% 31 .AY WEEK 9 - 12 Pd eR] 'W During the last 4 weeks of this program, we will bring out a splits and lines in your legs. Look for the ee Cee Nace at Breet and hamstrings. Our intensity this month will pick, pa econ e a ae a a be using triple dropsets tr-sets, and blood starving sets. At this point you) SICAL ema Cm cue cue ag og therapist or through your own stretching. If not.itis advised to still stay on eee ee een Soe cath Saeed Cee ee ee Ce us oR will truly learn the definition of hard work and what it takes to get your legs jacked! Itis important to be on a clean diet: during this time period it is important to watch your caloric intake. We want to make sure we are at a balance of calories in and calories out or even a possible deficit. The Pee Caer ete eu ee cue eer tea eu eas os ae ee eased een eaeWEEK 9 - 12 te Te aA AY Ce Acre > > take 1 scoop EvoGreens upon waking, and immediately after weight lifting take 1 pl of EVOVITE upon waking, and mid-day eee elt ere eerie iio erect cnc erect age ren ages ere eee GaU a See On nc ey Oat Ne aerated WARM-UP: it is important to spend 5-10 mins warming up your shoulders Ree Ree mu eae coma ‘exercises. TAKE CARE OF YOUR BODY! aU ee Ren ks eu Renee ce Cee eC Ete ee aes Nec)AY P(e Dee re eee a eee eae ae) aT Deel dere gL Lec aa ed Prarie reer oti ere Pye er eoreee i eee oe re ie ma ee eee emer ead ‘Set Leg Press 6 plates 15 reps, walking lunges (08s 45lbs) 10 strides each (eg, ere eee 4 , [eee es Doerr aT ard tia F aa BARBELL SQUATS SUPERSET W/ BODY WEIGHT EXPLOSIVE JUMP SQUATS. rinistRucTIONAL Pree eee ered erences Serer ers Peripsrivereos marooned Breer rene aan een een Pee Doe ee Ea EeedLs ‘Set 1: & plates each side, 10 reps narrow stance, 10 reps normal stance, 10 reps sumo stance Set 2: & plates each side, 10 reps narrow stance, 10 reps normal stance, 10 reps sumo stance Set 3: 4 plates each side, 10 reps narrow stance, 10 repsnormal stance, 10 reps sumo stance ‘Set 4: & plates each side, 10 reps narrow stance, 10 reps normal/stance, 10 reps sumo stance ‘Set 5: 4 plates each side, 20 reps narrow stance, 10 reps normal stance, 10 reps sumo stance *Rest 30 seconds in betweenlets stay séoted w/ legs elevated and resting on top of machine Peyeerrenir) } | f PCE es a! i :. EXPLOSIVE SMITH MACHINE LUNGES: Control the negative, 5 second count on the way down, then explodeup = 1rep ea ' See aE EeeAY A Pte 7olbs DBs 25 reps, walking tunges (35tbs DBs) 0)tides each leg, 400Ibs hamstring cul 15 tes Pore resem etcetera reer ees ee are er eR i ere ear eey ECT a a Serie een Tiaeeicrr oP area ern a ET oa od Poi a BODY WEIGHT SINGLE LEG STEP-UP/ SEATED CALF MACHINE/BODYWEIGHT CALF RAISES 20 step-ups eacleg, 2platescolf machine 20 reps, bodyweight calf rise SO reps 20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps 20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps 20 step-ups each leg, 2 plates calf machine 20 reps, bodyweight calf raise 50 reps Seer eT Er re ee eee ieee) aes Co ea eedAY IJLey Ae | Eee EY . , , Ae ET Oe Tie. Poi Pid CONVENTIONAL DEAD LIFTS SUMO DEADLIFT. “Live INSTRUCTIONAL Set 1:20 reps with 135lbs (warm-up) Eset eee ct Sees 60-90 seconds rest in between sets pee ESE BC es SEATED HAM, CURL Serena Set 4-6: 100\bs 15 reps w/ toes facing in Soe ee a ge) Pa eee eeRao oka? BATT (cg Pe] 1) Dae te ee LR ce eee Ce Re ee eR De ee de Re eed ee ae Re Poe eat a ares > ST Re Rood Rea te oe OR Aad a a ‘