All Legs All Day

Catalyst Athletics

Weightlifting, Olympic Lifting
Coaches
Greg Everett and Greg Everett

This is a 12-week, 6 day/week (6th day optional) cycle emphasizing leg strength, but not neglecting pulling strength or snatch and clean & jerk performance. You'll be squatting every day, but the volume will be relatively low.

Notes: For squats, you will work to a heavy single each day while avoiding misses and tough grinds. Challenge yourself but try to keep reps smooth. After the single, some days you'll have back-off sets. For those without prescribed weights, take the prescribed number of sets to work back as heavy as you can for the prescribed reps - push hard but avoid failed reps.

"Back squat up to 380 from 315, and front squat PR of 320 up from 300." - Travis S.

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Complete Program
Includes all prep and accessory work to keep you healthy and progressing maximally.
Features
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Programming 6 days per week
complete workouts per week6
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Workouts, videos, instructions, logging and more through the app.
Equipment
Required
Barbell & Weights // Squat Rack // Barbell & Weights // Squat Rack
Recommended
Dumbbells/Kettlebells // Dumbbells/Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
All Legs All Day: Week 1 Day 1

Prep

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Back Squat

1, 5, 5, 5, 10, 10 @ _ , _ , _ , _ , 50, 50 %

C

Jerk Behind the Neck From Split

4 x 5 @ 45 %

D

Push Press Behind the Neck

3 x 8 @ 60 %

E

Back Squat Jump

3 x 5 @ 20 %

Accessory

F

Hanging Leg Raise - 3 x max

Monday
All Legs All Day: Week 1 Day 2

Prep

A

Prep Circuit B

3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each

B

Front Squat

1 x 1

C

Block Snatch

6 x 2 @ 60, 65, 70, 70, 70, 70 %

D

Snatch Deadlift on Riser

3 x 5 @ 85, 90, 95 %

Accessory

E

Weighted Plank - 3 x 20-30 sec

Tuesday
All Legs All Day: Week 1 Day 3

Prep

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Back Squat

1, 3, 3, 3, 5, 5 @ _ , _ , _ , _ , 65, 65 %

C

Hang Power Snatch + Overhead Squat

6 x 3 @ 60, 65, 70, 70, 70, 70 %

D

Hang Power Clean + Power Jerk

6 x 3 @ 60, 65, 70, 70, 70, 70 %

Accessory

E

Russian Twist - 3 x 30

Wednesday
All Legs All Day: Week 1 Day 4

Prep

A

Prep Circuit B

3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each

B

Pause Front Squat

1 x 1

C

Block Clean

6 x 2 @ 60, 65, 70, 70, 70, 70 %

D

Clean Deadlift on Riser

3 x 5 @ 85, 90, 95 %

E

Back Squat Jump

3 x 5 @ 20 %

Accessory

F

Weighted Plank - 3 x 20-30 sec

Thursday
All Legs All Day: Week 1 Day 5

Prep

A

Prep Circuit A

3 sets: A1. Bird Dog - 3 x 10 + 10 sec hold last rep A2. Jack knife crunch - 3 x max 3 sets: Band External Rotation + Press - 3 x 10

B

Back Squat

1 x 1 @ 70 %

Friday
All Legs All Day: Week 1 Day 6

Prep

A

Prep Circuit B

3 sets: Single leg glute bridge x 10 (10 sec hold last rep) McGill Curl-up Crunches x max 3 sets: Band IYT + Snow Angel x 5 each

B

Front Squat

1, 5, 5, 5, 8, 8 @ _ , _ , _ , _ , 60, 60 %

C

Segment Snatch + Overhead Squat

5 x 2 @ 70, 75, 75, 75, 70 %

D

Segment Clean + Power Jerk + Jerk

5 x 3 @ 70, 75, 75, 75, 70 %

Accessory

E

1-leg DB RDL - 3 x 8/leg Abs of choice - 3-5 sets

Coaches
coach-avatar Greg Everett

In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.

coach-avatar Greg Everett

In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.

All Legs All Day