Men’s Open bodybuilder Brett Wilkin stepped back from the 2023 Olympia due to gut issues. In 2024, “The Butcher” set his sights on the 2024 Legion Sports Fest to earn his way back to the Olympia stage.

On July 16, 2024, Wilkin revealed his leg training 12 weeks out from competition in a video on his YouTube channel.

Brett Wilkin’s Leg Day 

Wilkin consumed his pre-workout, started his training with an adductor warm-up for his hips, and then performed the following: (1) 

Warmups — Hip Adductors: 2 x 12-15

Leg Extensions: 3 x 12-18

Leg Presses: 2 x 13, 20 

Hack Squats: 2 x 10, 11 

Atlantis Single-Leg Presses: 2 x 10-12

Smith Machine Back Squats: 2 x 9-15

Check out Wilkin’s training below:

[Related: Hany Rambod’s Hamstring & Glute Training Tweaks for Chris Bumstead’s 2024 Olympia Prep]

Leg Extensions

Wilkin kicks off his leg training with the leg extensions to bias the quads. He enlists the support of a gym partner to assist with the final reps.

Wilkin favors plate-loaded machines for their ability to secure the hips in place and their optimal angle, which facilitates full extension at the movement’s peak.

Leg Presses

Wilkin tackled leg presses next as he did not yet feel prepared to squat. He aimed for a full stretch and maximum pump.

Two top sets of leg press…all-out Dorian Yates style of pure intensity using your partner to get a few past failure.

Wilkin donned knee wraps and executed controlled repetitions.

[Related: Dorian Yates: No Bodybuilder Today Can “Match Up” With ’90s Pros]

Hack Squats

Before mounting the hack squat machine, Wilkin rubbed lotion on his lower back to help with inflammation. Wilkin does intensifier training, focusing on time under tension.

Intensifiers are something that absolutely destroys you. It comes in many different forms, but it’s got to be hard…test you physically [and] mentally.

[Related: Wesley Vissers’ Near-4,000-Calorie Full Day of Eating During 2024 Olympia Prep]

Hack Squat Intensifier Exercise

Perform three partial reps, working through the bottom half of the range of motion

Complete a full rep after each set of three half-reps 

Slow, controlled eccentrics

Perform the exercise until reaching a training failure 

Atlantis Single-Leg Presses 

Wilkin prefers unilateral training, targeting one leg at a time on the Atlantis leg press machine. This approach can enhance the mind-muscle connection, which can significantly benefit muscle growth. (2)

Wilkin shares that performing this exercise alongside a partner helps him train harder. He and his training partner take turns on sets, which helps Wilkin maximize recovery.

Smith Machine Back Squats

Wilkin concludes with Smith machine squats. He wore a weightlifting belt and focused on biasing the quadriceps. Wilkin keeps his knees aligned over his toes throughout. He advises watching leg positioning, ensuring the chest remains lifted and the back stays neutral.

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References

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

Featured image: @brett_wilkin on Instagram

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