Are you curious about Bradley Martyn’s leg workouts? Are you looking for a simple, step-by-step guide that shows you exactly how he trains for a huge squat and massive quads and hamstrings? Then you’ve come to the right place.
In this comprehensive guide, I will teach you exactly how Bradley Martyn organizes his leg workouts to build size and strength.
Bradley Martyn Stats
- Age: 32 years old
- Height: 6 foot 3 inches
- Weight: 245 pounds
- Body fat: About 10%
Bradley Martyn is of the biggest name in the fitness industry. He is best known for his incredibly popular YouTube channel and his Zoo Culture gym in California.
Bradley Martyn trains his quads and hamstrings one day per week on their own separate training day. He performs 4-6 different exercises for his legs and always tries to use a mix of powerlifting and bodybuilding training methods.
For example, one of Bradley’s favorite strategies is to start his workout with some heavy squats, and then perform some higher-rep bodybuilding style exercises to get a huge pump in his quads and hamstrings.
Here is a simple Bradley Martyn leg workout that you can try. Check it out:
Bradley Martyn Leg Workout #1
- Exercise #1: Back squat, 4 sets of 8-15 reps
- Exercise #2: 45 degree leg press, 4 sets of 8-15 reps
- Exercise #3: Smith machine split squat, 4 sets of 8-15 reps
- Exercise #4: Kneeling leg curl, 4 sets of 8-15 reps
Here is the training video:
This is a perfect example of how Bradley Martyn likes to organize his leg workouts. He starts the workout with his favorite leg exercise: the back squat. He performs a few heavy sets on the exercise while maintaining perfect form.
Next he moves onto his accessory exercises, such as the leg press, smith machine split squats and leg curls.
On exercises like the smith machine split squat Bradley says that he isn’t concerned at all with how much weight he is lifting. Instead, his priority is to maintain perfect form and keep constant time under tension on the target muscles.
“It’s not about the weight, this exercise is 100% not about the weight, it’s about the contraction and the time under tension.
Your squats and leg presses are better for heavy weight. This one is about form, staying upright, consistent time under tension and short rest periods.”
Bradley Martyn almost always starts his leg workouts with the back squat. However, he sometimes mixes things up by using reverse band son this exercise. Check it out:
Bradley Martyn Leg Workout #2
- Exercise #1: Reverse band back squats, 4 sets of 8-15 reps
- Exercise #2: Walking cambered bar lunges, 4 sets of 8-15 reps
- Exercise #3: Romanian deadlift, 4 sets of 8-15 reps
- Exercise #4: DB Romanian deadlift, 4 sets of 8-15 reps
- Exercise #5: 90 degree back extensions, 4 sets of 8-15 reps
Here is the training video:
Reverse bands is an advanced training method where you loop two resistance bands around the top of a power rack, and then attach them to either side of your barbell.
Reverse bands have several advantages: they reduce the weight in the bottom position of the exercise, they take some of the stress off your joints and connective tissue, and they let you overload the top part of the exercise with a heavier than normal weight.
After the reverse band squats Bradley performs several different accessory exercises for his quads and hamstrings.
“When you’re doing the lunges it’s very important to make sure as you’re stepping forward, you’re really pushing your elbows up because it’s going to help you keep your upper back arched as you’re stepping forwards into the lunge.”
Sometimes Bradley Martyn is short on time and doesn’t have enough time to perform a full leg workout.
Here is one of Bradley’s lower volume leg routines. Check it out:
Bradley Martyn Squat Workout #3
- Exercise #1: Back squat, 4 sets of 5, 12, 12,12 reps
- Exercise #2: Front alternating barbell lunges, 4 sets of 8-12 reps
- Exercise #3: Leg extensions, 5 sets to failure
Here is the training video:
For this workout Bradley performed one heavy set of squats, followed by a few back off sets. This is a popular strategy that many powerbuilding style training programs use.
“Work up to what you can work up to with as much weight as possible for 5 reps, maybe 6-7 reps at the very most. Pick a weight that you can work in that range. Then lower the weight and knock off 3 sets of 12 reps.”
After that Bradley performed two accessory exercises: walking lunges and leg extensions. Here are his thoughts on the controversial leg extension machine:
“I use leg extensions as a finisher. My quads are my weakest part of my legs. Focus on a full contraction.
And when you do leg extensions, when you’re extending, don’t extend the shit out of your feet. Come up, let your foot be relaxed so you’re just using your quad and not your hip flexors and shit like that.”
This type of workout is definitely worth trying if you are short on time, but still want to build some big, strong legs.
Verdict | The Bradley Martyn Leg Workout!
Bradley Martyn trains his quads and hamstrings once per week on their own separate training day. He almost always starts his leg workouts with back squats, as he feels this is the king of leg exercises for building size and strength.
After squatting Bradley likes to perform 2-4 accessory exercises for the rest of his lower body, including leg presses, lunges, Romanian deadlifts and leg curls.
If you are looking for a new leg workout then you have to give the Bradley Martyn leg program a shot. It may be just what you need to take your training to the next level.
“Instead of saying, ‘right, I'm going to win this contest in 18 months time.’ That’s cool. But how are you going to get there?
That’s like saying you’re going to sail to Australia. But how are you going to get there? Do you have a plan? Do you have a map?”
Thank you for reading and I wish you the best of luck on your strength training journey!