John Jewett Shares His Brutal Leg Day Workout for Massive Quads and Hamstrings
IFBB Pro bodybuilder John Jewett is a multiple-time Olympia finalist in the open division, and he teaches the wisdom of building muscle through his “J3 University” framework for competition prep and off-season success. Recently, the former powerlifting record breaker and world champion took to Instagram to share his training strategy for the epic leg day.
“This is how I plan my leg day to pull in as much growth stimulation as possible,” Jewett explained as she stretched her legs in a video shared with her 319,000 IG followers. “What I do is make my side profile look like a horse’s leg.”
John Jewett’s Complete Leg Day Workout Routine
Do 2 to 3 sets of each exercise aiming for 8 to 12 solid repetitions to failure
- Single Leg Lying Hamstring Curl
- Leg Extension
- The Pendulum Squat
- Seated Hamstring Curl
- Single Leg Rogers Hip Press
- Standing Calf Raise
John Jewett Explains And Breaks Down His Painful Leg Day Workout
Jewett warms up by starting with a lying single leg curl. “Rats can’t get big enough, so I train them first,” explains the bodybuilder and trainer. “Also, go one leg. (This) allows me to use less load. I can control the reps because I’m stronger, and it’s easier to just isolate the muscle.”
Jewett explained that during the warmup phase, he adds a leg extension to target the quads. “When I’m doing my warmup sets, I go back and forth with leg extensions,” shared Jewett, who keeps the same pattern going during her workout sets. “So, as soon as I finish my set of hamstring work, I can jump straight into a higher set of main leg extensions,” Jewett pointed out, noting that wrist bands are a great way to stay anchored in the chair during big leg extensions.
The pendulum squat is “the number one quad movement, hands down,” enthuses Jewett. “The key here is to get into that deep hip flexion zone,” the big man shared. “That will light up, not just your quads, but also your adductors, which gives you that leg width of your front stance.” Going all out, Jewett completed two heavy sets.
“Previously we trained a short range (with the lying hamstring curl), now we hit it from an extended range,” explained Jewett of the seated hamstring curl. “That is, we fully develop your hamstrings.” Then, for his fifth exercise, Jewett sharpened his hips with a single-leg Rogers hip press. “This helps you push more quad work, without much fatigue from the pendulum squat,” explains the trainer. “Also, going to one side allows me to get hip strength training, and (placing) the legs more focused helps bias the posterior head of the quadriceps.”
To finish, Jewett hit a standing calf raise station. The trainer noted that he trains calves three times a week (because they can be stubborn against growth), and keeps his calf muscles stimulated by alternating between low and high repetitions. If you want to increase leg weight building in your lower body, try this time.
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