Open Division bodybuilder Brett “The Butcher Wilkin took on a brutal leg session for Jay Cutler TV on Aug. 4, 2022. The workout at retired seven-time 212 Olympia champion Flex Lewis’s Las Vegas gym, The Lair, was hard and heavy. Wilkin has much to prove this competition season and has made significant progress in his off-season.
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Wilkin’s Leg Workout
Wilkin’s leg workout is programmed with heavy compound movements. They alternated between quad dominant, hamstring dominate, and calf movements. Wilkin has put a lot of emphasis on bringing up his legs during his off-season by training them twice weekly.
Calf Raises, Machine Adductors, & Hack Squats
The working portion of Wilkin’s workout is his bread and butter. Wilkin progressively overloaded hack squats, working his way up to 10 45-pound weight plates on each collar for sets of 10-12 reps — what Wilkin considered a lifetime PR. To put additional tension on the quads, he maintained slow eccentrics.
I really pushed it on that Hack Squat. I might have pushed that much weight before but not for 10-12 repetitions.
Hamstring Curls, Leverage Squats, & Leg Press
Wilkin gave his quads a break to hit hamstring-focused movements like the lying hamstring curls followed by seated hamstring curls. Hitting the hamstrings from different angles allowed Wilkin to work them in both the lengthened and shortened positions.
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The benefit of the leverage squat versus a traditional squat is Wilkin can load more weight with less stress on the joints, especially his knees. While squats will always be the king of leg movements, sometimes a more thoughtful approach needs to be utilized for the longevity of a bodybuilder’s career.
As if he didn’t have jello legs by now, “The Butcher ” finished his leg workout with alternating single-leg leg presses. He worked up to eight plates on each side. He opted for a unilateral movement to close his training to remedy any strength imbalances while adding mass to his legs.
Full Leg Workout
Below is each exercise in the order performed by Wilken at The Lair during his leg workout:
- Donkey Calf Raise
- Thigh Adduction Machine
- Hack Squats
- Lying Leg Curls
- Seated Leg Curls
- Leverage Squat Machine
- Single-Leg Leg Press
Off to Spain
The intensity of Wilkin’s leg workout combined with the higher rep counts will likely help him build up his legs to match his upper body better. His awareness of muscle imbalances and methodology to remove them could improve his capacity to pack on size for his next trip onto the competition stage in Spain on Nov. 27, 2022, for the 2022 IFBB Big Man Pro.
I am just going to diet, [be] as conditioned as I can, and…get the [Olympia] qualification for next year.
Featured image: @brett_wilkin on Instagram