O GE

WANTT HE
TT
UT
ABSOL EBESTRESUL
T ROM
SF

SEPI
T OI
TUPBYJ NI A’
EAMBUENDI
NG #T S
ONLNECOACHI
I NG PROGRAM!

ACOMPL ET YPERSONAL
EL IZEDNUT T
RIION,
SUPPLEMENTATON,ANDWORKOUTPROGRAM
I
BASEDUPON YOURDESI QUEGOAL
REDPHYSI S

L
APERSONALCOACH AVAIABLETO ANSWER
YOURQUESTONSATANYT
I ME
I

MONTHL L
YGROUPCAL T
SWI HE
HT
4XCHAMP

YOURCOACHWI LHEL
L PYOU
NT
GETI O YOURABSOLUTEBEST
P QUEF
HYSI ORAF L
UL
So,Iwast r
aini
ngatt hegym theother Callmeanas shole, butIj ustdon’ tfeelthata
day,andIsawthisguybenchingandhe bodybui l
der isc ons idered a bodybui lder
wasr eppi
ng out315l bsno problem. unlesshet rainstheent ir
ebody .Imean,he
Aboutaweekl ater
,Isawthatsameguy canc allhimselfan“ upper -bodybui l
der”but
backinthegym butt hi
sti
mehewasi n in no ways hape orf or mi ss omeone who
thesquatrack.
Isawhi mthrow3plates ski
psl egdayc onsideredabodybui lder.When
on,“squat”about3or4i nchesdeep Isee wel ldeveloped l egs,thati st he one
andIjustaboutspitupmyBCAA’ s
. thi
ngt hatcani mpr essme. Regar dlessofhow
bigorl i
tt
letheper soni supt op,ani ndividual
Igotthos
eembarrass
ingfeel
ingsinmy withawel l
-developedquads weep,hangi ng
stomachthatyou getwhen y ou s
ee hams tri
ngs,andfull gluteswi llgetmyr espect
somebodyelsedosomethingstupi
d. anyday .

Thisguyhadtheupperbodyofaheavy T
her
eas
on?
weightbodybui l
derbutt helegsofan
8-year-
oldcheerleader!Hisimpr ess
ive Developi
nglegsi snoeas yt ask.Thereisno
upperbody,allofas uddendi dn'thave walki nthe park,therei s no “ easy day.
”
as muc hsignificancet o me when I Legendar
ylegsareapr oduc tofget t
ingdown
caughtagli
mps eofhi stoothpicklegs. i
nt he tr
enches,s tepping foot i ntot he
dungeon,embr acing the pain,c hall
enging
yourmanhood,andwor ki
ngF* ckingHard!
Oneoft hemai nr easonspeopl elack Per sonal l
y,Ihavet oment allypr epare
wel ldevel
opedl egsiss implybec ause mys elfforeachl egday .Ivisualizemy
they don’ t want t o embr ace t he wor k out,thefor m,t het echni que,the
intensit
yofal egwor kout.Peoplear e wei ght ,andIalsoment allypr eparefor
afraidofthepain;thepai ndur i
ng,and, thepai nIam aboutt ogot hrough. You
mor es o,the pai n afterwards.As a havet oac ceptit,embr acei t
,andl earn
bodybui l
der you have t ol ear
nt o tol ovei t.Ithi
nkofeac hlegwor k-out
embr acethatpain. li
k eaper sonalbat tl
etos eehowt ough
Ir eal l
yam.Eac h weekt haty ou can
Pai
nmeansi tswor king,i
tmeanst hat chal lengey ourself,i
tkeepsy out ough,
youdi dsomet hingthatisgoingtohave itk eepsy ous har p,andi tk eepsy ou
sustai
ned r esults. Pain means y ou trainingl i
keanani mal.
pushed y ourt hreshold.During a leg
day,mor e wei ght is pushed,mor e
volumei sc reated,and thepumpst o
thelargestmus cleiny ourbodyc anbe
excruciat
ing.Butt hi
si swheny ouhave
tolookaty ourselfinthemi r
rorandas k
yourselfi
fy ouhavewhati tt
ak es
.
Oneoft hebiggestissuesf orpeopl et rying Yourbodyi ss mar tandunder st
andst hatit
tojumpbac kintolegtrai
ni ngisgoi ngt obe haswor kt odo, sowheny ouputy ourbody
overactiveandunder ac t
ivemus clegr oups under neat h as quatr ack,i ti sgoi ng t o
(ormus cl
egroupst hatar eextremel ytight recruitt hemus clest hatar e“ stronges t.
”
and/ormus clegroupst hatar eex tremel y That’swhy ,whenpeopl ehavei mbal ances ,
weak) .Overact
iveandunder activemus cles yous eet hatt heirformi si nc orrect. Thatis
can mak ec ertai
n mot ions di ffic ultand becaus et hei rbody i st ryi ng t or ec r
uit
painful;itcanal soleadt ocompens ation differentors tr
ongermus c lest oper f
or m
withs econdarymus clegr oups.Ex ampl e,if thet aski nsteadoft hei nt endedmus c l
e
yourgl utesareweakor“ under active,”itis groupt heyar et raining.Ift hei ndi vidual
mor ethanl i
kelyduetot i
ghthi pflex orsand neglec tst heover ac t
ivemus cles( bynot
overactivequads . rehabbi ngors t
retching)andc ont i
nuest o
trai
n,t hepr oblem wi llprol ongi t
s elfand
Mos tpeoples i
talldaylong,
andi nas eated getwor se, makingi tmuc hmor ediffic ultto
positi
on,y ourhi p flexorsare puti ntoa correctthef orm aswel lasr e- establisht he
contracted posit
ion.Ifany mus cles t
ays proper mus c ler ec r
ui t
ment needed t o
contractedforanex tendedperiodoft i
me perform apr operandeffic ients quat .
itget s ext
remel yt i
ght.When y ourhi p
flexorsar etight,itisgoingtohi ndert he
acti
vationoft hegl utes,whi
chwi llcause
them toweak en.
Thisiswhyi ti
simper ati
vetoidenti
fyyour Starttrai
ningl ighti nitiall
yt o figure out
overact
ivemus cl
esbef orejumpingint
oan whichex ercis
esandr angeofmot i
onsy ou
int
ens eleg program.Spend s ome t i
me feellimited doi ng orwhi ch movement s
str
etchi
ng and “ feeling”y ourbody out. arebei ngc ompr omi sedduet omus cul
ar
Util
izeproperstretchingandwar m-upson imbalances .F or begi nner s that ar e
aREGUL ARbas is
. ThisisVERYIMPORT ANT, experiencing trouble wi th propers quat
Iam notjustsayi
ngi tt osayit
. technique,Is ugges t ut i
lizi
ng mac hine
Lis
tenandDOI TREGUL ARL
Y! squats,aswel lassmi thmac hi
nes quatsto
keepy ous afewhi ley oul earnthepr oper
Asy out r
ainheavi erandgets tronger,your mec hanics.Onc eyoupr ogressands t
artto
mus cleswi lltightenup, andify ounegl ect feelmor ec omf ort
abl e,t hen Is uggest
thepr opers tretchingandt herapy,theywi l s
l witchingtoaf reewei ghtbar bellsquat.
progressivelygetwor seunt i
lthepoi ntthat
yourr angeofmot ionands tr
engt hwi l
lbe
compr omi sed.Spendatl east10- 15mi ns
warmi ng up and s t
retching before eac h
work out.Foam r olling,st
aticstretchi
ng,and
dynami cs t
ret ching.Mak es ur ey ou feel
l
oos e and r eady t o go bef orej umpi ng
underanywei ght .
Ify ou not icet hat y our hips c ome
under neath y ou, y our lower bac k
roundswhi leper f
ormi ngas quat,and
yourkneesar ec omi ngpasty ourtoes,
then y ourgl utesand l owerbac kare
weak or “ under active.”Int urn,the
hams t
rings and abdomi nal s are
over act
ive.I’
dadvi sebac kex tens
ions,
and hi pt hr
us ts,aswel lasl ungest o
hel pstrengthenupt hel owerbac kand
glutes,and hams t
ringand abdomi nal
stretches to open and l oos en the
over act
ivemus cl
es .
Ifyounot iceyourkneesbuc kli
nginor
shif
ting,t hat is due t o overacti
ve
adduc t
ormus cles(i
nnerthighs)aswel l
ast he shorthead ofy ourhams t
ring.
Mak es ur
et os tr
etchandf oam rollas
wellass t
rengtheny ourgl
utesandl ong
headofy ourhams t
r i
ngtopreventt his
from happeningf ur
ther.

I
fy ounot i
cey ourt oesturni
ngoutor
yourheelsarecomi ngofft hegroundas
yous quatdown, t
hati sagiveawayfor
overacti
vecalfmus cles.Makesureyou
take y our ti
me f oam r ol
li
ng and
str
etchingyourcalves .

Ifyounoticethatyouc an’tdropy our

butt down l ow, or l ean f or
war d
excessi
vel
y,thisis due tot i
ghthi p
flexors,cal
ves,and abdomi nals.Y ou
need to makes ur
et os t
retchthes e
mus c
les while strengthening y our
glut
esandlowerbac k.
Therearevari
ousfor
msandt ec
hniquesf
ors
quat
sandl
egpr
ess
.Eac
hpr
ovi
desa
differents
timuli
stospec
ificpart
softhel
eg.

Tr
adit
ionalStance-stanc ei
ssli
ghtl
ywiderthanshoul
derwi
dth,
toes
sl
ight
lyangledout ,
targetst
heent i
requadri
cep,
andglut
es.
Themost
powerisusuallygeneratedfr
om thiss
tance.
Narr
owStance-stancei
sclosert
hanshoul
der Wi deSt
anceorSumoStanc
e-Stanc
eiswider
widt
h,t
oesarestrai
ghtf
orward,t
arget
sout
er thanshoul
derwidt
h,t
oesangl
edoutata45
sweepofquadr
icepandglutes. degreeangl
e.
I
fy ouareabegi nner,Idonotadvi segoingint
othegym andt r
yingto
maxs quatr
ightofft hebat.
Under standandlear
nthepropermechanics
.
Uti
lizi
ngproperf or
m andt echniquemayt akemor eti
mei ni
ti
all
y,but
yourgainsand s tr
ength wil
li ncr
ease exponent
ial
ly onc
ey ou have
mas t
eredtheproperbi omechanics.So,takeyourti
meanddon’ trush
i
ntoani nj
ury!
Under s
tandi
ngt empos,rangeofmotion,andvariouspumpf actor swillopti
mizeyour
tr
aini
ngr egi
men. Wewillbeus i
ngdifferenttechniquestokeepthemus cl
esguessi
ng.
Thiswi l
lputy ourmus cleinanunf ami l
iarenvironment,forc
ingi ttowor katits
max i
malout put.Inc
orporati
ngdr op sets
,par t
ialreps,superset s
,negat i
ves,peak
contr
ac t
ion holdsand isometri
cc ontracti
onswi llbe essentialt os eei
ng major
progressinyouroveral
llegdevelopment .

T
imeUnderT
ens
ion(
TUT
)-Contr
oll
ingtherangeofmoti
onands l
owingdownt he
posi
ti
veandnegat i
vemoti
ons.Typi
cal
ly,
3-5secondson
theposi
tiveandnegat
ivemoti
ons

Par
ti
alReps-Per
for
mi ngaful
lst
ret
choft
hemus
cleandonl
yper
for
ming
apart
ialmoti
on

PeakCont
rac
tionHol
ds-Hol
dingt
hec
ont
rac
tionf
ora2s
econdc
ount

Paus
eReps-Holdi
ngtheweightatt
hebot
tom (
oreccent
ri
c)par
tofthemot
ion,
l
etti
ngthemot i
oncometoacomplet
erestbef
oreper
formi
ng
thecont
rac
tion.
Quadr
icep
I
nt heoffs eas on,Idol iket oj umpr ightintos quatsandut il
izeheavi er
weight .However ,whenIgeti ntoc ontestprepmodeIhavet obemor e
carefulandnotputmys elfatris kforinj
ury.Ili
ket outi
liz
epr e-exhaustion
setspr iortodoi ngmyheavyc ompoundmot i
onslikesquatsanddeadl ift
s.
ForSquat s,Il iket o pre-exhaus tmy quads ut il
izi
ng leg ex t
ens i
ons .
ForDeadl i
ft
s ,Ili
ket opr e-exhaus tus i
ngahams t
ri
ngc url
.Ial sol i
ket o
uti
lizet he abduc tormac hine t o getmy Gl utes engaged and fir ing.
Byut ili
zingt heseex erci
sespr i
ort othec ompoundmot i
on, i
twillall
owy ou
tos t
illhave an el evated t r
aini ng i
ntensity
,butwi t
h al esserwei ght.
Thei ntens it
yi ssti
llhigh,howevert her educti
onofwei ghts tr
essingy our
corer educ est heobl i
queandwai stexpansionaswel lasther i
skofi njury.
I
t’sagr eatwayt o volumizeand max imizehyper t
rophy,whi lek eeping
your selfsafedur i
ngt hesec ompoundmovement s.
The ans weri sY es& No.Squat ting and Wear i
ngawei ghtbel tisal waysamus t
deadlifting heavyr epetiti
vely,y earaf ter whenper f
ormi ngs quat sanddeadlift
s.I
tis
yearwi thoutt aki
ng pr operpr ec autions, going tok eep ever ythi
ng tightand i n
can l ead t o t he wi dening of t he place.I
twi l
ls i
gnific antlyreducetheriskof
mid-sec tion and c ore.When per forming inj
ury.T hewei ghtbel talsostabil
iz
est he
thesel ifts,therei sal otofex ertionand coreandaddss uppor twhichwi l
lminimize
power gener ated from t he c or e when theactivati
onneededbyy ourabdominals
movingheavywei ght sfrom thispos i
tion. tostabili
zet hewei ght .
Theex er tionc r
eatesex ternalpr es sur
eon
the mi ds ect
ion and obl i
queswhi chc an Under st
andthathypertr
ophyismaximized
causegr owthandex pans i
onoft hewai st whenweopt i
mizepump.Wi ththatbeing
l
ine.Thi sdoes n'tmeanwedon’ ts quator sai
d,hi t
ti
nga1r epPReverytimewes quat
deadliftheavy ,itjustmeanswehavet o isnotopt i
mal.Wewantt otr
ainwit
hheavy
underst andwhent odoi t,howof tentodo weightbuts t
il
lbeabletomovet heweight
i
t, and how we c an ut i
liz
e t rai
ning in a manner t hatwe wi l
lbe abl et o
techniquest oinc r
eas ewor kout putwhi le max i
mi zetherangeofmot i
on,t
empoand
putti
ngl esss t
ressont hec ore. effic i
enc yoftheex er
cis
e.Asaresult
,your
rep rangesand t emposwi l
lvary;don’t
expec tt
omaxouteac hweek.
Iwouldhighl
ysuggestt
rai
ningyourL egs1-2xperweek.Isuggestspac
ingyour
legdayandyourbackdayaf ewdaysapart,
duetothefactthatIuti
li
zedeadl
if
ts
aswellassec
ondaryhamst
ringexerc
isesonmybac ktr
aini
ngdays .

Ex
ampl
eTr
aini
ngSpl
it
:

Day1: L
egs

Day2: Ches
t

Day3: Off/Abs
,St
ret
chi
ng,
Car
dio

Day4: Shoul
der
s

Day5: Bac
k(deadl
if
tsandhams
tri
ngs
)

Day6: Off/Abs
,St
ret
chi
ng,
Car
dio

Day7: Ar
ms
BUILDING LEGENDARY LEGS - SUPPPLEMENTATION
BUILDING LEGENDARY LEGS - TRAINING & MAXIMIZING RESULTS
 GREENS PRODUCT
MULTI VITAMIN
CARNITINE
AMINOS
KARBOLYN
AMINOS
PREWORKOUT
ISOLATE PROTEIN
WARM- UP: i
tisi
mportantt
ospend10-15mi nswarmingupyourl
egs,
glut
es,
and hips.Do vari
ousrangeofmotion s
tretches
,foam r
oll
ing& dynamic
st
ret
c hing.
TAKECAREOFYOURBODY!

**
(Allwei
ghtli
stedwouldbet
heweightJeremyBuendiawouldus
e;pl
eas
e
becauti
ousandadjus
tthewei
ghtt
oy ourownindi
vidualneeds
)
 Set1:95l
bs10repseachleg(war
m-up)
I
NST
RUCT
IONAL L
IVE
Set2:115l
bs10repseachleg
Set3:135l
bs10repseachleg
Set1:45l
bs15reps(warm-up)
Set4:185l
bs10repseachleg
Set2:135l
bs10reps(warm-up)
Set5:225l
bs6-
8r epseac
hl e
g
Set3:225l
bs10reps(warm-up)
Set4:315l
bs6-8reps
*
Res
t90-
120s
econdsi
nbe
twe
ens
ets
Set5:405l
bs3-5reps
Set6:405l
bs3-5reps
Set7:315l
bs15-20reps

*
Res
t120-
180s
econdsi
nbe
twe
ens
ets

Set1:3pl
ate
seachsi
de20r eps
Set2:4pl
ate
seachsi
de20r eps
Set3:5pl
ate
seachsi
de15r eps
Set4:5pl
ate
seachsi
de5T UTreps
f
oll
owedby5-
10r e
gularreps
Set5:3pl
ate
seachsi
de5T UTreps
f
oll
owedby5regul
arreps
f
oll
owedby5TUTreps
f
oll
owedby5regul
arreps.

*
Res
t90-
120s
econdsi
nbe
twe
ens
ets

20
Set1:30lbs15repseachleg
Set2:40lbs12repseachleg
Set3:50lbs10repseachleg
Set4:30lbs5parti
alre
ps ,
fol
lowedby5ful
lre
ps,
fol
lowedby5par t
ialre
ps,f
oll
owedby5ful
lre
ps.

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

Set1:30lbs15repseachleg
Set2:40lbs12repseachleg
Set3:50lbs10repseachleg
Set4:30lbs5parti
alre
ps ,
fol
lowedby5ful
lre
ps,
fol
lowedby5par t
ialre
ps,f
oll
owedby5ful
lre
ps.

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets
I
NST
RUCT
IONAL L
IVE

Set1:100lbs15reps(warm-up)
Set2:100lbs10peakc ontr
actionhol
ds,f
oll
owedby5r egul
arre
ps,fol
lowedby10parti
alreps
Set3:100lbs5peakcont r
acti
onholds,f
oll
owedby10r egul
arreps
,fol
lowedby5parti
alre
ps
Set4:100lbs10parti
alreps,foll
owedby5regul
arre
ps ,
foll
owedby5pe akcontr
act
ionhol
ds ,
fol
lowedby5par ti
alreps
Set5:100lbs10parti
alreps,foll
owedby10regul
arreps,f
oll
owedby5par t
ialr
eps,
fol
lowedby5r e
gularreps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

I
NST
RUCT
IONAL L
IVE

Set1:185lbs20reps
Set2:185lbs20reps
Set3:185lbs15reps,foll
owedby10par t
ial
s
Set4:185lbs10partialreps
,foll
owedby10f ul
lreps,f
oll
owedby5par
ti
alr
eps
Set5:185lbs5peakc ontrac
tionholds
,fol
lowedby10r egul
arreps
,
fol
lowedby10par ti
alreps
Set6:185lbs5par
tialreps,f
ollowedby5pe akcontr
acti
onholds
,
fol
lowedby5r e
gularreps

*
Res
t30-
40s
econdsi
nbe
twe
ens
ets

22
*Ili
ket odode adli
ftsonbac kdaybe causede adl
if
tsareagr eatwayof
devel
opi ngmas st othebackpartofyourlegs.Howe ver
,deadl
ift
sar eaver
y
drai
ninge x
erci
se ,s
odoingtheminc onj
unc t
ionwi t
hsquatsonthes ameday
wouldnotbeopt i
malbe c
ausey ouwoul dbec ompromi s
ingthee fficie
ncy
andpr oduc t
ivi
tyoft hos
elif
tsduetofati
gue.Thatistheprimar
yr easonwhy
Idomyde adli
ft
sonmybac kday,al
ongwi thdeadlif
tsbeingthenumbe r1
exer
cisef ordevelopingbackthi
ckness

*Ialwayssuggestdoingsomesortofpull
-uporlatpul
ldownt oopenupand
st
re t
choutt hebac kpr i
ortodeadli
ft
ing.Uti
li
ze2war m-upsetsand2-3
wor ki
ng set
st o gett hebackproperlywarme d up f
orDe adl
if
ts.Ial
so
r
ec omme nddoingaf ews et
sofhyper
extensi
ons(backexte
nsi
ons)togett
he
er
e ctor
sfiredandwar medup.

*Ial
soutil
iz
es omeaddi t
ionalhams tr
ingwor konmybac kday,
Iwil
laddin
1-2mor eexerci
ses(6-10t ot
als et
s)s uchasl y
inghamstri
ngcurl
,seat
ed
hamstri
ng cur
l,orhi pt hrus
ts.You c an supers
etthesewithyourback
workouts
,oryouc ansavethemf orthee ndoftheworkout
.
I
NST
RUCT
IONAL L
IVE

Set1:135l
bs10reps(warm-up)
Set2:135l
bs10reps(warm-up)
Set3:225l
bs8reps(warm-up)
Set4:315l
bs5reps
Set5:405l
bs5reps
Set6:455l
bs3-5reps
Set7:315l
bs10-15reps

*
Res
t120-
180s
econdsi
nbe
twe
ens
ets

24
Duringweeks5- 8, wear egoi ngtobringoutthatdens i
tyandfullness.This
i
st he mont h dedi cated t ot he pump!We wi llbe using dr op-set
techniques,super-settec hni ques,
andpar t
ialreptechniques.I
tisadvised
tos t
il
lstayont opofy ourt herapyands tr
etchingtomak esuret hatyour
overacti
vemus c
lesdon' tcomebac kandt akeawayf r
om yourlegsgai ns.
Thismont hy ouwi lltrulyl earnwhatmi ndt omus cl
ec onnecti
oni s,and
yous houldfeelthatyoul earnedhowt ocomplet el
yrecrui
tall
oft hefiber s
withinthelegs.

I
tisimportanttobeonac l
eandiet,
howeverdur i
ngt hist
imeper iodyou
shoul
dn'tbeonahi ghdefic i
tcal
oricdiet
.Youwi l
lneedt hec arbs,f
ats
,
prot
ein,
andc reat
ine(redmeats)t
ohel paidi
nmax imalgrowt h!
Formorespec i
ficguidancesee(www. j
eremybuendiafitness
.com).
 GREENS PRODUCT
MULTI VITAMIN
CARNITINE
AMINOS
KARBOLYN
AMINOS
PREWORKOUT
ISOLATE PROTEIN
EXERCI
SE 1

I
NST
RUCT
IONAL L
IVE WI
TH I
NST
RUCT
IONAL L
IVE

Set1:70lbs15reps(warm- up) *
**hams tr
ing70l bs15r eps(warm- up)
Set2:100bs15r eps(warm- up)***hams t
ring90l bs15re ps(
war m- up)
Set3:130lbs10partialreps,foll
owe dby10f ullreps***hams t
ring115l bs10part
ialr
eps
,
fol
lowedby10f ul
lreps
Set4:130lbs10partialreps,foll
owe dby10f ullreps***hams t
ring115l bs10part
ialr
eps
,
fol
lowedby10f ul
lreps
Set5:130lbs10par t
ialreps,foll
owe dby10f ullr e
ps,t
he ndrops ett o85l
bsand
do5pe akrepcontrac t
ionr e
ps,foll
owe dby5f ul
lreps.
****hamst
ri
ngs115l bs10par tialr
eps,foll
owe dby10f ullreps ,
the
ndr opsetto85lbsanddo5pe akrepc ontrac
tionreps,followedby5ful
lreps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

EXERCI
SE 2

I
NST
RUCT
IONAL

Set1:3plat
ese achsi
de15re
ps( warm-up)
Set2:4plate
se achsi
de15reps(warm-up)
Set3:6plate
se achsi
de10reps
Set4:8plat
ese achsi
de10re
ps
Set5:10plateseachsi
de10reps
Set6:10plateseachsi
de6re
ps ,drops
etto8plat
esf
or6reps
,dr
opsett
o6plat
es
for8reps,dr
opsett
o4pl ate
sfor10reps
,dr
opsett
o2plat
esf
or20re
ps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

27
I
NST
RUCT
IONAL L
IVE

Set1:95l
bs15re
pse achleg(warm-up)
Set2:115l
bs10repseachleg
Set3:135l
bs10repseachleg
Set4:185l
bs6repseachleg
Set5:115l
bs2parti
alrepsfol
lowedby1re
p=1f
ullr
epr
epe
atunt
ilf
ail
ure

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

I
NST
RUCT
IONAL L
IVE

*I
ncreas
ewei ghteachset
Set1:10reps(s
houlderwidth)10reps(narr
ows t
ance)10reps(
sumostance
)
Set2:8reps(s
houlderwidth)8reps(narr
ows t
ance)8reps(
sumostanc
e )
Set3:5reps(s
houlderwidth)5reps(narr
ows t
ance)5reps(
sumostanc
e )

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

28
 Set1:35l
bsDB15repseachleg***hi
pthrusts135l
bs15reps(war
m-up)
Set2:50l
bsDB12repseachleg***
hipthrust
s185lbs12reps
Set3:60l
bsDB10repseachleg***
hipthrust
s205lbs10reps
Set4:70l
bsDB8re
pse achle
g* *
*hipthrust
s225lbs8reps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

EXERCI
SE 6

I
NST
RUCT
IONAL

*I
ncreaseweighteachset
Set1:50lbs5part
ialr
eps,f
oll
owe dby5peakc ont
rac
tionhol
ds,
fol
lowedby5parti
alreps,
foll
owedby10f ul
lreps
*****
abduct
or150lbs5pe akcont
rac
tionholds
,fol
lowedby10f
ullr
eps
Set2:60lbs5part
ialr
eps,f
oll
owe dby5peakc ont
ract
ionhol
ds,
fol
lowedby5parti
alreps,
foll
owedby10f ul
lreps
*****
abduct
or150lbs5pe akcont
rac
tionholds
,fol
lowedby10f
ullr
eps
Set3:70lbs5part
ialr
eps,f
oll
owe dby5peakc ont
ract
ionhol
ds,
fol
lowedby5parti
alreps,
foll
owedby10f ul
lreps
*****
abduct
or150lbs5pe akcont
rac
tionholds
,fol
lowedby10f
ullr
eps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

BUI
LDI
NG LEGENDARYLEGS-W EEK5-8:DENSI
TY&FULLNESS 29
(2-
3platesonl egpr ess,makes ur etheweightisbeingcontr
olled.Donotbounc
ethe
weight
.Fullrangeofmot i
ononeac hr
ep)
Set1:t
oess t
raightforward25r eps
Set2:t
oesfacingout25r eps
Set3:t
oesfacingi n25r eps
Set4:t
oesforwar d10r eps,toe
sout10r eps
,toesin10reps
Set5:t
oesforwar d5r epspeakc ontract
ionholdfoll
owedby10r e
ps,
t
oe si
n5r epspeakc ontr
ac t
ionholdfol
lowe dby10reps,
t
oe sout5r epspe akcontr
ac ti
onholdfoll
owe dby10reps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets
*
Dot
hes
eexer
cis
esi
nconj
unc
tionwi
thyourbac
kwor
kout

I
NST
RUCT
IONAL I
NST
RUCT
IONAL

Set1:135l
bs10reps(warm-up) Set1:85l
bs15reps
Set2:135l
bs10reps(warm-up) Set2:115l
bs12r e
ps
Set3:225l
bs8reps(warm-up) Set3:135l
bs10r e
ps
Set4:315l
bs5reps Set4:115l
bs5par t
ial
,5ful
lre
ps,
Set5:405l
bs5reps 5part
ialr
eps,5ful
lre
ps
Set6:455l
bs3-5reps
Set7:315l
bs10-15reps *
Res
t60s
econdsi
nbe
twe
ens
ets

*
Res
t120-
180s
econdsi
nbe
twe
ens
ets

Set1:10r
eps
Set2:10r
eps
Set3:10r
eps

*
Res
t60s
econdsi
nbe
twe
ens
ets

31
Dur i
ngt hel ast4weeksoft hispr ogr am, wewi llbringoutal lthos enas t
y
spli
tsand l inesi ny ourl egs .L ook f ort he s epar ation bet ween y our
medi ali
sandy ourr ec tusf emor i
s,aswel last hes eparat i
oni ny ourgl utes
and hams trings .Ouri ntensityt his mont h wi llpi ck up,we wi llbe
mi nimizingr estt i
me, andwi llbei nc reas ingt heaer obi cthres hol
d. Wewi ll
beus ingt r
ipledr ops etst ri-
sets ,
andbl oods t
arvings et s.Atthispoi nty ou
shouldhavehadal lofy ourmus cul ari mbal anc estak enc areofbyy our
therapistort hroughy ourowns tretc hing. Ifnot ,
itisadvi s edtos t
il
l stayon
top ofy ourt her apyand s t
retchi ngt omak es ur et haty ourover ac t
ive
mus clesdon' tc omebac kandt ak eawayf rom y ourgai ns .Thismont hy ou
willtrul
yl ear nt hedefini tionofhar dwor kandwhati tt akest ogety our
legsjacked!I tisi mpor tantt obeonac leandi et
; duringt hist i
meper iodi t
isimpor tantt owat chy ourc alorici ntak e.Wewantt omak esurewear eat
abal anceofc aloriesi nandc al
or iesoutorevenapos si
bledefic i
t.T he
ideaistomai nt aintheaddedmus c lemas s, whiles t
rippi ngawayt hebody
fataroundl eavi ngy ouwi thr i
ppedands triatedl egs.
Formor es pec ificgui danc esee( www. jeremybuendi afit nes s.
com).
 GREENS PRODUCT
MULTI VITAMIN

CARNITINE
AMINOS
KARBOLYN
AMINOS
PREWORKOUT
ISOLATE PROTEIN
I
NST
RUCT
IONAL / I
NST
RUCT
IONAL L
IVE / I
NST
RUCT
IONAL L
IVE

Set1:L
egPress3plat
es15reps
,walki
nglunges(
DBs45lbs)10s
tri
dese
achle
g,
LegEx
tens
ions75l
bs15reps(warm-up)
Set2:L
egPress5plat
es15reps
,walki
nglunges(
DBs45lbs)10s
tri
dese
achle
g,
LegEx
tens
ions100l
bs15reps(warm-up)
Set3:L
egPress6plat
es15reps
,walki
nglunges(
DBs45lbs)10s
tri
dese
achle
g,
LegEx
tens
ions130bs15reps
Set4:L
egPress6plat
es15reps
,walki
nglunges(
DBs45lbs)10s
tri
dese
achle
g,
LegEx
tens
ions130l
bs15reps
Set5:LegPr
ess6plat
es15reps
,walki
nglunges(DBs45l
bs)10s
tri
deseac
hleg,
LegEx
tens
ions130l
bs15reps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

I
NST
RUCT
IONAL L
IVE

Set1:135l
bs20reps,
JumpSquats20r
eps
Set2:185l
bs20reps,J
umpSquats20r
eps
Set3:225l
bs10reps,J
umpSquats20r
eps
Set4:225l
lbs10re
ps,JumpSquat
s20reps
Set5:185l
bs5repsTUT,f
oll
owedby5r
egularr
eps
,JumpSquat
s20r
eps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

34
I
NST
RUCT
IONAL

Set1:4pl
ate
seachs
ide
,10r
epsnar
rows
tanc
e,10r
epsnor
mals
tanc
e,10r
epss
umos
tanc
e
Set2:4pl
ate
seachs
ide
,10r
epsnar
rows
tanc
e,10r
epsnor
mals
tanc
e,10r
epss
umos
tanc
e
Set3:4pl
ate
seachs
ide
,10r
epsnar
rows
tanc
e,10r
epsnor
mals
tanc
e,10r
epss
umos
tanc
e
Set4:4pl
ate
seachs
ide
,10r
epsnar
rows
tanc
e,10r
epsnor
mals
tanc
e,10r
epss
umos
tanc
e
Set5:4pl
atese
achs
ide,
10r
epsnar
rows
tanc
e,10r
epsnor
mals
tanc
e,10r
epss
umos
tanc
e

*
Re s
t30secondsinbet
wee
nse
ts,
stays
eat
edw/l
egse
lev
ate
dandr
est
ingont
opofmac
hine
(ke
eplegsabovehear
t)

I
NST
RUCT
IONAL

Cont
rolt
henegat
ive,3s
econdc
ountont
hewaydown,t
henexpl
odeup=1r
ep

Set1:115l
bs10r
eps
Set2:135l
bs10r
eps
Set3:185l
bs10r
eps

*
Res
t60-
90s
econdsi
nbe
twe
ens
ets

35
I
NST
RUCT
IONAL L
IVE / I
NST
RUCT
IONAL L
IVE / I
NST
RUCT
IONAL

Set1:70l
bsDBs15re
ps ,
walki
ngl unges(35l
bsDBs)10st
ri
deseachle
g, 100l
bshamst
ri
ngcurl15re
ps
Set2:80l
bsDBs15re
ps ,
walki
ngl unges(35l
bsDBs)10st
ri
deseachle
g, 110l
bshamst
ri
ngcurl15re
ps
Set3:90l
bsDBs12re
ps ,
walki
ngl unges(35l
bsDBs)10st
ri
deseachle
g, 120l
bshamst
ri
ngcurl12re
ps
Set4:100l
bsDBs10reps,wal
kinglunges(35l
bsDBs)10st
ri
deseachleg,130l
bshamst
ri
ngcurl10reps

I
NST
RUCT
IONAL L
IVE

Set1:20s
tep-
upse
achle
g,2pl
ate
scalfmac
hine20r
eps
,body
wei
ghtc
alfr
ais
e50r
eps
Set2:20s
tep-
upseac
hleg,
2pl
atesc
alfmac
hine20r
eps
,body
wei
ghtc
alfr
ais
e50r
eps
Set3:20s
tep-
upseac
hleg,
2pl
atesc
alfmac
hine20r
eps
,body
wei
ghtc
alfr
ais
e50r
eps
Set4:20s
tep-
upseac
hleg,
2pl
atesc
alfmac
hine20r
eps
,body
wei
ghtc
alfr
ais
e50r
eps
Set5:20s
tep-
upseac
hleg,
2pl
atesc
alfmac
hine20r
eps
,body
wei
ghtc
alfr
ais
e50r
eps

*
Res
t60s
econdsi
nbe
twe
ens
ets

36
*
Thes
eexer
cis
esar
etobeaddedt
oyourbac
kwor
koutonbac
kday

I
NST
RUCT
IONAL L
IVE I
NST
RUCT
IONAL

Set1:20r
epswi
th135l
bs(
war
m-up) Set1-
3:20r
epswi
th225l
bs
Set2:20r
epswi
th225l
bs
*
60-
90s
econdsr
esti
nbet
weens
ets
*
60-
90s
econdsr
esti
nbet
weens
ets

I
NST
RUCT
IONAL L
IVE

Set1-
3:100l
bs15r
epsw/t
oesf
aci
ngout
Set4-
6:100l
bs15r
epsw/t
oesf
aci
ngi
n

*
60-
90s
econdsr
esti
nbet
weens
ets

37