The Seth Feroce Leg Workout | The Ultimate Guide!


Are you curious how Seth Feroce trains his legs? Do you want to know exactly how Seth designs workouts to build massive quads, hamstrings and calves?  Then you’ve come to the right place.

In this comprehensive guide, you’ll learn the exact workouts that Seth Feroce uses to build huge legs that dominate on the bodybuilding stage.

Seth Feroce trains his legs once per week using anywhere from 4-12 total exercises. Seth believes that there are many ways to build huge legs.

Some guys like Tom Platz built their legs using almost nothing but back squats. Seth Feroce uses a completely different approach: he likes to focus on leg presses, leg extensions and other machine exercises to build his legs.

He still performs squats in his leg routines. However, he likes to do squats later when his quads are already pre-fatigued. This is a strategy that Dorian Yates, Branch Warren and many other legendary bodybuilders used.

Like most bodybuilders, Seth Feroce trains 5 days per week using a traditional bodybuilding bro split. Check it out:

The Seth Feroce Training Split

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Off
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Arms
  • Day 7: Off

Seth Feroce likes this training split because it allows him to focus on just one muscle group per workout. This is the only way he can perform his high-volume workouts, where he hits each muscle group with 4-6 different exercises at a time.

When it comes to training his legs, Seth likes to focus on exercises like leg presses, leg extensions, leg curls and stiff-legged deadlifts. His goal is to keep the rest periods short and perform a ton of volume to pump as much blood into his quads and hamstrings as possible.

Here is one of Seth Feroce’s go-to leg workouts. Check it out:

Seth Feroce Leg Workout #1

  • Exercise A1: Leg press, 5 sets of 10-12 reps
  • Exercise B1: Back squat, 4 sets of 8-10 reps
  • Exercise C1: Stiff legged deadlift, 4 sets of 8-10 reps**
  • Exercise D1: Machine hack squat, 3 sets of 8-10 reps
  • Exercise E1: Leg extensions, 3 sets of 10-12 reps
  • Exercise E2: Lying leg curls, 3 sets of 10-12 reps

**On the last 2 sets superset the stiff-legged deadlifts with lying leg curls

Here is the training video:

This is a perfect example of how Seth Feroce likes to organize his leg workouts. He performs 4 total exercises for his quads and 2 total exercises for his hamstrings.

Seth says that the leg press is his all-time favorite leg exercise. He says it has done more for his legs than any other exercise, so he almost always puts it towards the start of his routine.

Of course Seth performs a big warm up with many different exercises before jumping into his heavy leg presses.

“The goal of the warm up is to put blood into the muscle. I do not start my workouts until I am fully warmed up, meaning I’m stretched out, there’s blood in the muscles that I am going to hit.

I am fucking pumped and there’s a little bit of a sweat going. I do that because when I start my workout, I want it to be effective.”

Here is another one of Seth Feroce’s high-volume leg workouts that you can try. Check it out:

Seth Feroce Leg Workout #2

  • Exercise A1: Lying leg curls, 4 sets of 8-15 reps, no rest
  • Exercise A2: Leg extensions, 4 sets of 8-15 reps, no rest
  • Exercise A3: Hip adduction machine, 4 sets of 8-15 reps, no rest
  • Exercise A4: Hip abduction machine, 4 sets of 8-15 reps, no rest
  • Exercise A5: Seated leg curls, 4 sets of 8-15 reps, 1 minute rest
  • Exercise B1: Power squat machine, 4 sets of 8-15 reps
  • Exercise C1: 45 degree leg press, 4 sets of 8-15 reps
  • Exercise D1: Deficit stiff legged deadlift, 4 sets of 8-15 reps
  • Exercise E1: Walking alternating lunges, 4 sets of 8-15 reps
  • Exercise F1: Leg extensions, 4 sets of 8-15 reps, no rest
  • Exercise F2: One-leg leg press, 4 sets of 8-15 reps, no rest
  • Exercise F3: Seated leg curl, 4 sets of 8-15 reps, no rest
  • Exercise F4: Glute kick back, 4 sets of 8-15 reps, 1 minute rest

Here is the training video:

Talk about a high-volume leg workout! Seth Feroce starts this leg workout with a giant set to warm up his legs. He performs leg curls, leg extensions and the hip abduction / adduction machine to isolate every muscle in his lower body.

Seth says that he wants his legs warmed up and pumped full of blood before he performs any of his heavy, mass-building exercises.

“The first thing I do to warm up my legs, some would call it a pre-exhaustion, I’m doing it every leg workout since I started this program.

This round-robin, I do 5 sets of each and by that time, my inner thighs, my quads, my hamstrings, my glutes, everything is filled up. Some could call that a pre-exhaustion, and in a way it is.”

After that Seth performs several heavy compound exercises including squats, leg presses, stiff-legged deadlifts and walking lunges.

Throughout the workout Seth places a huge emphasis on the mind-muscle connection and really feeling the target muscle contracting against the weight.

He says the dumbest thing you can do on leg day is to try and lift as heavy as possible. After all, some of the strongest powerlifters in the world have small quads and hamstrings.

“When I come in to do my leg presses, I’m going to target the outsides of my quads. Whenever I do my power squat over here, I’m going to target overall quad development and emphasize the insides of my quads.

How I place my toes and heels and feet, that’s going to dictate the muscles that I hit on my lower body.”

Finally Seth finishes the workout with another giant set to finish off whatever was left in his legs. Here is one more of Seth Feroce’s high-volume leg workouts that you can try. Check it out:

Seth Feroce Leg Workout #3

  • Exercise A1: Leg extensions, 5-6 sets of 8-15 reps, 20 seconds rest
  • Exercise A2: Lying leg curls, 5-6 sets of 8-15 reps, 20 seconds rest
  • Exercise B1: 45 degree leg press, 6 sets of 8-15 reps
  • Exercise C1: Smith machine lunges, 5 sets of 8-15 reps
  • Exercise D1: Goblet squats, 5 sets of 8-15 reps
  • Exercise E1: Dumbbell stiff legged deadlift, 5 sets of 8-15 reps
  • Exercise F1: Leg extensions, 5-6 sets of 8-15 reps, 20 seconds rest
  • Exercise F2: Lying leg curls, 5-6 sets of 8-15 reps, 20 seconds rest

Here is the training video:

This leg workout is actually very similar to the previous one that we looked at. Seth Feroce starts and ends the workout with a brutal superset of leg extensions and lying leg curls.

Seth says that his goal is to warm up his legs and to pre-exhaust his quads and hamstrings before moving onto his heavy mass-building exercises.

“Right now you see me doing lying leg curls and leg extensions. I’m going back and forth.

This workout is mainly quads, outside sweep focused, hamstrings and glutes. This is going to be pretty intense and faster-paced with short rest between sets.”

After warming up Seth moves onto his main leg exercises of the day, including leg presses, smith machine lunges, goblet squats and stiff legged deadlifts.

As usual Seth changes his form to target a very specific part of his legs on each exercise.

“This exercise that I’m doing here, I am mainly focusing on my outer sweep, hamstrings and glute tie-in. So my feet are closer together and higher up on the platform.

Whenever your feet are closer, you work more of the outside sweep. The wider your feet are, the more the inside of your quads you work.”

Seth Feroce’s pre-exhaust strategy is definitely worth trying if you have a hard time feeling your legs work during your heavier exercises.

Conclusion

Seth Feroce trains his legs once per week using old-school high-volume workouts. Seth says the number 1 mistake most people make when they train legs is they care too much about how much weight they are lifting.

Seth takes the opposite approach: he trains for the pump and focuses on making his quads and hamstrings work as hard as possible, even if it means lifting lighter weights.

Seth Feroce also likes to start and end his leg workouts with leg extensions, leg curls and other exercises to really pump his legs full of blood.

If you respond well to high-volume training programs then you may want to try Seth Feroce’s leg workouts. They could be just what you need to take your training to the next level.

“Look at them f*cking white legs. I don’t think they can get any whiter than that. I look like a f*cking ghost!”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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