• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The BarBend Logo in white.

BarBend

The Online Home for Strength Sports

  • News
    • CrossFit
    • Strongman
    • Bodybuilding
    • Powerlifting
    • Weightlifting
    • HYROX
  • Reviews
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Mini-Massage Guns
    • Supplements
      • Best Protein
        • Best Vegan Protein Powders
        • Best Whey Isolate Protein Powders
        • Best Mass Gainer
        • Best Protein Bars
      • Best Pre-Workouts
        • Best Pre-Workout for Women
        • Best Pre-Workouts for Men
        • Best Non-Stim Pre-Workouts
        • Strongest Pre-Workouts
      • Best Creatine
      • Best Electrolyte Supplements
      • Best Greens Powder
      • Best Meal Replacements
      • Best Nitric Oxide Supplements
      • Best Fat Burners
      • Individual Supplement Reviews
    • Cardio Equipment
      • Best Treadmills
      • Best Rowing Machines
      • Best Exercise Bikes
      • Best Ellipticals
      • Best Recumbent Bikes
      • Individual Cardio Equipment Reviews
    • Strength Equipment
      • Best Adjustable Dumbbells
      • Best Dumbbells
      • Best Kettlebells
      • Best Barbells
      • Best Squat Racks
      • Best Weight Benches
      • Best Resistance Bands
      • Best Leg Extension Machines
      • Individual Strength Equipment Reviews
    • Apparel
      • Best Weightlifting Shoes
      • Best Cross Training Shoes
      • Best Running Shoes
      • Best Gym Shorts
    • Fitness Tech
      • Best Running Apps
      • Best Fitness Trackers
      • Best Workout Apps
      • Best Smart Scales
    • Support Gear
      • Best Lifting Straps
      • Best Gym Bags
      • Best Lifting Gloves
      • Best Wrist Wraps
  • Nutrition
    • Diets
      • Carb Cycling
      • Vertical Diet
      • Reverse Dieting
      • Carnivore Diet
      • Ketogenic Diet
      • Intermittent Fasting
      • IIFYM Diet
    • Muscle Gain
      • How to Dirty Bulk
      • Go From Cutting to Bulking
      • Eat These Carbs
      • How to Eat for Muscle
    • Fat Loss
      • Macros for Fat Loss
      • Calorie Deficits
      • Natural Fat Burners
      • Cut 2 Pounds Weekly
    • Supplement Guides
      • Pre-Workout
      • Whey Protein
      • Mass Gainers
      • Greens Powders
      • Creatine
      • BCAAs
    • Daily Protein Needs
    • Pre- and Post-Workout Nutrition
    • Foods With Creatine
    • Bulking Tips
  • Training
    • Exercise Guides
      • Deadlift
      • Bench Press
      • Back Squat
      • Overhead Press
      • Lat Pulldown
      • Shoulder Exercises
      • Chest Exercises
      • Ab Exercises
      • Quad Exercises
      • Biceps Exercises
    • Training Guides
      • Beginner’s Guide to the Gym
      • How to Build Muscle
      • Guide to Muscle Hypertrophy
      • How to Train on a Cut
    • Workouts
      • Back Workouts
      • At-Home Workouts
      • Chest & Back Workouts
      • Full-Body Workout
      • HIIT Workouts
      • Bodybuilding Workouts
      • Farmer’s Carry Workouts
    • Programs
      • 5×5 Program
      • Bodybuilding Programs
      • Push-Up Program
      • Pull-Up Program
      • 5/3/1 Program
      • Powerbuilding Program
      • German Volume Training
      • Build Your Own Program
  • Calculators
    • Protein Intake Calculator
    • Macros Calculator
    • BMR Calculator
    • Squat Calculator
    • Calorie Calculator
  • Community Forum
Home » Bodybuilding News » The Leg Day Workout Wesley Vissers Will Use to Win the 2024 Olympia

The Leg Day Workout Wesley Vissers Will Use to Win the 2024 Olympia

Vissers believes there’s still room for growth after becoming the top contender in the Classic Physique division.

Written by Terry Ramos
Last updated on October 11th, 2024

Following his triumph at the 2024 Arnold Classic, Classic Physique athlete Wesley Vissers has set his sights on his 2024 Olympia prep. To better align with the demands of the October competition, Vissers revamped his diet and training regimen to emphasize leg development.

On June 16, 2024, the Dutch IFBB Pro bodybuilder unveiled his updated diet and a new training split. Here’s a closer look at his approach:

https://www.youtube.com/watch?v=iue9S3I6ZFI&ab_channel=WesleyVissers

[Related: A Guide to the Best Pre-Workouts]

Wesley Vissers’ New Training Split 

Vissers began his second leg day of the week by crafting a pre-workout shake mixed with a liter of water. Vissers feels it optimizes his workout performance.

Vissers shared that he previously trained his legs, back, and chest using an identical rep scheme. He has since adjusted his approach to emphasize greater volume and enhanced focus on his legs to accentuate his aesthetic X frame further.

Having a good X-frame…is important. Proportions and symmetry…must fit well. As my upper body grows, I want my lower body to grow as well.

Vissers finds lower body training the most challenging. The following outlines his leg routines in his latest training split:

  • Single-Leg Leg Press Machine Calf Press
  • Lying Leg Curl
  • Smith Machine Single-Leg Romanian Deadlift
  • Dumbbell Split Squat
  • Leg Extension

[Related: The Best Whey Isolate Protein Powders]

Single-Leg Calf Press on a Leg Press Machine

The reigning Arnold Classic physique champion began his unilateral calf training with a warm-up on the leg press machine. 

Training calves first warms the ankles for deeper flexibility in the next movements.

Vissers advocates for balanced workouts, concentrating on the more challenging muscles to develop and not overemphasizing those that grow more easily. 

Lying Leg Curl & Smith Machine Single-Leg Romanian Deadlift

Focusing on unilateral training, Vissers concentrates on the eccentrics of leg curls. He applies continuous tension to his hamstrings. He opened with fifteen reps on his weaker leg to help with symmetry with his stronger side. He progressively adds weight for additional reps, completing four sets in total.

View this post on Instagram

A post shared by Wesley Vissers (@wesleyvissers)

Vissers performed single-leg Romanian deadlifts on a Smith machine, aiming for a deep stretch in his hamstrings. He stood on an elevated platform to increase his range of motion.

“I was always a fan of the mind-muscle connection,” said Vissers. “For example, I did so much chest volume because I loved having the pump; doing drop sets, supersets, everything to get a maximum stimulus for the chest every movement you can think of. But then get stuck because you need more targeted stimulus to grow the muscle, but are spreading it across the whole body too much.” Additional volume is more challenging to recover from. (1)

[Read More: The Best Home Gym Equipment, Tested and Verified by Experts]

Dumbbell Split Squat & Single-Leg Extensions

Vissers performed two sets of dumbbell split squats using a cane for balance. He achieved equal repetitions on each side.

Free weight balancing movement…takes a lot more recovery. It stimulates the muscle greatly but requires more rest, calories, and sleep.

Vissers concluded his workout by targeting his quadriceps with the leg extension machine. He prefers unilateral training on his second leg day to allow for lighter weights and reduced joint stress.

Vissers’ Post-Workout Meal

  • Fruits (He likes them frozen because he believes they’re fresher than fresh fruits.)
  • Dark Chocolate
  • Three Scoops of Protein Power

Visser’s Bodybuilding Future

Vissers closed by discussing his bodybuilding future. “I want to keep going with the victories. The next one is Mr. Olympia. When I look at my Arnold Classic shape, it is just the beginning of what can be achieved,” says Vissers.

“I learn more and more about my body, about the science behind it; it’s a lot of fun to experiment with nutrition and training supplementation to get the most out of yourself.”

More Bodybuilding News

  • The Lat Pulldown Variation Dorian Yates Calls a “Waste of Time”
  • “Disturbing”: Bodybuilders Explain the Side Effects of Anabolic Steroids
  • Why Jay Cutler Thinks the Bench Press Is the “Worst Bodybuilding Exercise”

References

  1. Bartolomei, S., Sadres, E., Church, D. D., Arroyo, E., Gordon, J. A., III, Varanoske, A. N., Wang, R., Beyer, K. S., Oliveira, L. P., Stout, J. R., & Hoffman, J. R. (2017). Comparison of the recovery response from high-intensity and high-volume resistance exercise in trained men. European journal of applied physiology, 117(7), 1287–1298. https://doi.org/10.1007/s00421-017-3598-9

Featured image: @wesleyvissers on Instagram

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. Find out more about Terry's training services here: terrys-training.ck.page/b777772623

View All Articles

Primary Sidebar

Latest Reviews

Featured image for the Ironmaster Super Bench Pro V2 Review

Ironmaster Super Bench Pro V2 Review (2025): Our Expert’s New Favorite FID Bench

Titan T3 Power Rack Review

Titan T3 Power Rack Review (2025): An Expert-Approved Rig Beckoning to Budget-Minded Athletes

Our tester works out at the beach in preparation for the Rogue Resistance Bands Review

Rogue Resistance Bands Review (2025): Tested by a Certified Personal Trainer

Barbend tester Jake Herod works out on a Force USA Trainer

Force USA G3 Review (2025): Our Experts Tested This Compact All-In-One Rack for Small Home Gyms

BarBend

BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

  • About Us
  • Advertise With Us
  • Contact Us
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Pinterest

Sections

  • CrossFit
  • Strongman
  • Bodybuilding
  • Powerlifting
  • Weightlifting
  • Reviews
  • Nutrition
  • Training

More

  • BarBend Newsletter
  • BarBend Podcast
  • The Ripped Report
  • 1RM Calculator
  • BMR Calculator
  • Macros Calculator
  • Protein Calculator
  • Squat Calculator

Policies

  • Accessibility
  • Advice Disclaimer
  • Cookies Policy
  • Disclaimers
  • Disclosures
  • Editorial Policy
  • Privacy Policy
  • Terms of Use

Copyright © 2025 · BarBend Inc · Sitemap