Ryan Terry’s Leg Day Workout for Olympia 2025

[Kayce]

As the reigning two-time Men’s Physique Olympia champion, Ryan Terry is not taking anything lightly. With his eyes set on securing a historic three-peat at the 2025 Olympia, Terry is pushing his leg training to an entirely new level. He has shared his intense leg day workout that prioritizes strength, hypertrophy, and muscular endurance—leaving no room for weakness.

Terry’s quad-focused and hamstring-engaging workout is designed to maximize growth and definition, ensuring a balanced lower body. Below, we break down his complete routine, along with expert insights on how to optimize each movement for muscle-building success.


Another Ryan Terry Leg Workout

Ryan Terry’s Olympia 2025 Leg Day Workout Plan​

1. Leg Extensions – 6 Sets of 12 Reps​

Ryan Terry starts his leg day with leg extensions to pre-exhaust the quads before moving to compound movements. This isolation exercise effectively targets the rectus femoris and vastus muscles, bringing out deep separation in the quads.

Focus on a controlled tempo—two seconds up, two seconds down—to maximize time under tension.

2. Power Squat – 5 Sets of 10 Reps​

The power squat machine is a staple in Terry’s workout, ensuring deep quad, hamstring, and glute activation while minimizing lower back strain. He performs a pyramid scheme, increasing weight while keeping reps consistent at 10 per set.

Squats are essential for overall leg development, stimulating fast-twitch muscle fibers for maximum growth. Keep your heels planted and maintain an upright torso for full range of motion.

3. Lying Hamstring Curl + Standing Calf Raise (Superset) – 4 Sets of 10-12 Reps​

Ryan Terry strategically supersets his hamstring curls with standing calf raises, ensuring both the posterior chain and lower legs receive equal attention.

For lying hamstring curls, maintain a controlled motion, fully extending and contracting the hamstrings. In standing calf raises, pause at the top for peak contraction and control the negative phase. Supersetting these movements keeps intensity high while improving muscular endurance.

4. Seated Hamstring Curl – 5 Sets of 15 Reps​

Terry follows up with seated hamstring curls, emphasizing higher reps to fatigue the muscle completely. This machine targets the semi-tendinosus, semi-membranosus, and biceps femoris, crucial for posterior leg thickness.

Ensure your knees remain in line with the pivot point of the machine to maintain joint safety and maximize muscle engagement.

5. Leg Press – 4 Sets of 10 Reps​

No leg day is complete without heavy leg presses. Terry increases the weight with each set, keeping the rep range at 10 per set while maintaining full range of motion.

Leg presses develop quad mass and depth, enhance glute and hamstring activation, and support overall leg power and stability. Adjust foot placement—higher targets glutes and hamstrings, while a lower stance isolates the quads.

Why This Workout Builds Championship-Caliber Legs​

Ryan Terry’s Olympia-focused leg day is designed to maximize quad growth through heavy squats, leg presses, and extensions while enhancing posterior chain development for a balanced physique. His approach improves strength and endurance by utilizing pyramid sets and supersets to push muscular limits while optimizing recovery.

With Olympia 2025 on the horizon, Ryan Terry continues to prove why he is one of the most disciplined competitors in the Men’s Physique division. Follow his leg workout to build bigger, stronger, and more defined legs—just like a champion.