Inside a MUTANT Leg Day: How IFBB Pros Train for Size and Strength
Leg day is no joke for most hard trainers; imagine going into a gym with two pro bodybuilders and trying to hang with them. Muscle Insider CEO Andrew Bukowsky is apparently a glutton for punishment because he stepped into West Coast Iron to join IFBB Pros Kellen Wilson and Stephen Didoshak for that very reason in a new episode of “Train Like a MUTANT.”
Before the workout began, Didoshak put Bukowsky’s mind at ease by telling him that he didn’t expect him to go weight for weight and rep for rep with them.
“GIve us 100, that’s all we ever ask for.”
Wilson added a bit of backstory before the session began, referencing a bet tied to his performance at the Vancouver Pro Show—a wager that ultimately led to Bukowsky earning his place in this brutal leg day. You can check out the 2025 Vancouver Pro Classic Physique photo gallery to see how it all played out.
Kellen led the way for the structure to the workout, having each athlete perform multiple warm-up sets before doing 1-2 working sets that required heavy weight, controlled tempo, and a high-volume amount of reps.
Leg Press for Quad Growth: Controlled Reps and High-Volume Training
The first movement for this quad-focused session was the leg press. As Wilson was executing his set, Didoshak instructed Bukowsky on what he was looking for when his set came up.
“We don’t want you bouncing off,” he explained. “Come down slow and controlled, tap (the bottom), take a breath, then blow it out.”
Wilson added that the goal was 12-15 reps per set. He emphasized controlled tempo to increase time under tension and drive quad hypertrophy.
Hack Squat: Slow Negatives for Deeper Muscle Activation
The hack squat was up next. The emphasis was on the slow negative portion of each rep and a full range of motion. After the intensity of the leg press, the athletes focused on rep execution over the weight. Wilson was taking as long as five seconds on each negative, making the fibers in the quads strain that much more. For most lifters, applying this approach means focusing less on weight and more on controlled execution, ensuring each rep targets the quads effectively.
Leg Extensions: Isolation Work and Pushing Beyond Failure
The third movement of the day was the leg extension on a Prime machine. The weights being placed on different sleeves distributed the weight differently throughout the range of motion. The lifters were spotting each other as they approached failure so they could go beyond failure on this one, maximizing the mind-muscle connection during isolation work.
Adductor Machine: Building Inner Thigh Strength and Mass
After Bukowsky was put through the paces on the leg extension, the final movement shifted to the adductor machine. This exercise rounded out the session by targeting the often-overlooked inner thighs, helping build overall leg development and stability.
Didoshak made it look easy through his set, maintaining control and tension, while Wilson followed by dropping the pin to the bottom of the 250-pound stack to push the intensity even further.
Training Like a MUTANT: The Importance of Intensity and Training Partners
With the final sets complete, the focus shifted from execution to reflection, as the trio recapped what it truly means to train at a high level.Bukowsky emphasized that while he’s no longer chasing the stage, the experience reinforced a key takeaway for anyone looking to improve their results:
Bukowsky said, “I’m not looking at shows anymore just more like training to look like I work out, but if anyone’s not getting gains, I would say if you train by yourself, find a good partner.”
Didoshak said that training with someone the caliber of Wilson makes him a better athlete because quality training sessions come with the profession.
“We’re both extremely disciplined when we get in here. This is our job, so we gotta come in here and do our part.”
You can watch the full workout video below. While you’re at the Muscle Insider YouTube channel, hit Subscribe to see more great content and other episodes of “Train Like a Mutant.”
If you’re looking for another example of how these workouts translate to real-world training, check out our feature on Kassandra Gillis and her Train Like a MUTANT lower body workout.
For more information about MUTANT and their supplements, go to www.mutantnation.com.
Watch the Full IFBB Pro Leg Day Workout
In this full “Train Like a Mutant” leg day workout, IFBB Pros Kellen Wilson and Stephen Didoshak break down their approach to quad-focused training, including tempo control, intensity techniques, and pushing beyond failure.
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