The Legendary Tom Platz Leg Workout

In the world of Fitness and especially Bodybuilding there are a few people that come to mind in specific scenarios. For example, Arnold Schwarzenegger might be familiar as the father of bodybuilding. But for this blog post we will focus on the father of the leg workouts, Tom Platz. He is famous for his massive and overdeveloped legs. Today we will take a look at the legendary Tom Platz leg workout. 

A brief introduction of Tom Platz

Tom Platz, born on June 26, 1955, is renowned as one of bodybuilding’s most iconic figures. He earned the moniker „The Golden Eagle“ for his extraordinary leg development, setting a standard in the sport. Platz’s career peaked during the 1980s, a time when bodybuilding was gaining mainstream recognition. His legendary leg workouts, characterized by extreme intensity and volume, pushed the boundaries of what was thought possible in muscle growth. His iconic squatting prowess, often with weights exceeding 500 pounds, became legendary within the fitness community. Beyond his physical accomplishments, Platz’s passion for bodybuilding inspired countless enthusiasts worldwide.

Tom Platz today

His commitment to the sport extended beyond his competitive years, as he became a respected coach and motivational speaker. Tom Platz’s legacy endures as a symbol of dedication, perseverance, and the relentless pursuit of excellence in bodybuilding. 

The Anatomy of the Legs

The legs are composed of several key muscle groups that work together to support movement and stability.

1. Quadriceps Femoris: Located at the front of the thigh, this group consists of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. They are responsible for extending the knee joint and flexing the hip joint.
2. Hamstrings: Situated at the back of the thigh, the hamstrings consist of three muscles: biceps femoris, semitendinosus, and semimembranosus. They function to flex the knee joint and extend the hip joint.
3. Gluteal Muscles: These muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are located in the buttocks. They play a crucial role in hip extension, abduction, and rotation.
4. Adductors: Found on the inner thigh, the adductor muscles, including the adductor longus, adductor brevis, adductor magnus, and gracilis, bring the legs toward the midline of the body and assist in hip stability.
5. Calves: The calf muscles, consisting of the gastrocnemius and soleus, are located at the back of the lower leg. They are responsible for plantar flexion of the foot, which involves pointing the toes downward.

These muscle groups work in coordination to facilitate various movements such as walking, running, jumping, and squatting. Strengthening and conditioning these muscles are essential for overall lower body function, stability, and athletic performance.

The Tom Platz Leg Workout

Tom Platz’s leg workout was notorious for its intensity and focus on building massive quadriceps. While his exact routine may have varied, here’s an example of a specific leg workout based on his training principles. Here is the short version of the workout:

• Back squats: 10-12 sets, 5-20 reps
• Hack squat: 7 sets, 10-15 reps
• Leg extensions: 8-10 sets, 10-15 reps
• Leg curls: 6-10 sets, 10-15 reps
• Standing Calf Raises: 4-8 sets, 10-15 reps
• Seated Calf Raises: 6-8 sets, 10-15 reps
• Hack Machine Calf Raises: 4-6 sets, 5-10 reps

Warm-up

We start the workout with a quick warm up, just to prepare the body for the upcoming high volume and intensity. Begin with 5-10 minutes of light cardio to increase blood flow to the muscles and warm up the body.

Squats

The first movement will be the classical backsquat. The first set is a warm up set with the rep range of 15 to 20 repetitions. Here we use light weight just to feel the muscle activating and see how we are feeling for the workout. In the second set we increase the weight to get 5 to 20 repetitions. We will repeat this pattern for 10 more sets. If you start losing form or can`t reach the rep range, you should start reducing a bit of weight.

Hack Squats

The second movement will be the hack squat. In set one you should do 10 to 15 reps with moderate weight. For the following 6 sets you should stay in the rep range of 10 to 15 repetitions. If you start lacking in strength or form, you should start the lower the weight.

Leg Extensions

Perform 6 to 10 sets of 10-15 reps, focusing on squeezing and contracting the quadriceps at the top of the movement.

Leg curls

Now the counter part of the leg extension will be the next one: The leg curls. You should perform 6 to 10 sets with a rep range of 10 to 15 repetitions.

Standing Calf Raises

Finish the workout with 3 sets of standing calf raises, aiming for 10-15 reps per set, focusing on a full range of motion and peak contraction at the top.

Seated calf raises

For the second calf exercise seated calf raises are on the menu. Here you will perform 10-15 reps per set, focusing on a full range of motion and peak contraction at the top.

Hack machine calf raises

As the last exercise of the brutal workout will be the hack machine calf raises for 4 to 6 sets. If you are still able to perform calf exercises you should be doing 5 to 10 repetitions.

Throughout the workout, Platz emphasized proper form, full range of motion, and intensity. It’s important to adjust the weights according to individual strength levels and always prioritize safety to prevent injuries.

Conclusion

Tom Platz is one of the most famous bodybuilders of the iron era. Next to individuals like Arnold Schwarzenegger he is an inspiration for many young bodybuilders. His legacy is his “Tom Platz Leg Workout” that every gym bro already tried to perform in its whole once. So, if you are eager and motivated to destroy your legs so you can’t walk for the next few days, this workout will be perfect.

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