Mike Israetel / Renaissance Periodization mass gain leg workout
Three exercises from RP's Tuesday morning leg session: seated leg curls, lever squats and walking lunges, with the listed working sets and effort targets.
- Exercises
- 3
- Working sets
- 8
- Split
- Legs
The routine
- Source wording: Seated Leg Curl 4 sets of 10-20 reps, 0-1 RIR, Myoreps UsedSeated leg curl: sourceSeated leg curl4 x 10 to 20
0 to 1 reps in reserve. Myo-reps used; the description does not specify the mini-set pattern.
- Source wording: Lever Squat 3 sets of 10-20 reps, 0-1 RIR, Myoreps UsedLever squat: sourceLever squat3 x 10 to 20
0 to 1 reps in reserve. Myo-reps used.
- Source wording: Walking Lunge 1 sets of 20-30 reps, 0-1 RIR, Myoreps IncludedWalking lunge: sourceWalking lunge1 x 20 to 30
0 to 1 reps in reserve. Myo-reps included. The source does not label these reps per leg.
The routine comes from the Tuesday AM section of the video's description, where RP lists the exercises, working sets, rep ranges and effort targets. Watch the video for how each lift is done.
How the session is built
- This is Tuesday morning from RP's winter 2020-2021 mass-gain week, not the complete weekly split.
- Eight listed working sets across three exercises. Keep the effort targets and myo-rep notes attached to the base sets.
- The three lifts are listed separately. The description does not prescribe a superset.
Who it suits
Lifters familiar with demanding leg training and myo-reps. RP describes this as an example of what worked for its lifters, rather than a uniquely superior routine.
Run it in Zurge
- Save it as a routine, supersets included
- Last time's weight beside every set
- Rest timer between sets
Swaps if you lack the gear
| Problem | Do this instead |
|---|---|
| No lever squat | A different squat machine changes the mechanics and loading. Treat it as your adaptation. |
| No seated curl | A lying curl changes hip position; it is an editorial alternative. |
Swaps and the notes on how the session is built are ours, not Mike Israetel / Renaissance Periodization's.
Questions
Are these warm-up sets?
The source lists the training sets. Prepare for each movement before the working sets.
What does 0 to 1 RIR mean?
Finish with no more than one repetition left before failure.
What is the exact myo-rep pattern?
The description says myo-reps were used but does not give a mini-set formula. The listed sets and reps are the base work, with that limitation retained.
More from Mike Israetel / Renaissance Periodization
The video belongs to Mike Israetel / Renaissance Periodization and is embedded from YouTube. Zurge is not affiliated with or endorsed by Mike Israetel / Renaissance Periodization. Routine checked against the video on Nov 9, 2026. Spotted a mistake? Tell us.