Mike Sommerfeld’s Leg Day Blueprint: Train Like a Champion Ahead of the Arnold Classic

As the Arnold Classic approaches, all eyes are on Mike “The Bad Ass” Sommerfeld. The reigning champion is determined to defend his title against formidable talents like Wesley Vissers and newcomer Sam Sulek. If you’re wondering what it takes to stand out in a sea of muscle and discipline, Sommerfeld just revealed his secret weapon: a no-nonsense leg day workout that can help anyone up their game in the gym.

This year, the stakes are high. At the 2025 Arnold Classic, Sommerfeld wowed the judges with his striking muscle definition, symmetry, and conditioning. As he gears up for the competition in March, he’s emphasized a stripped-back approach to leg training, focusing on a mere four exercises that pack a punch. “Two for hams, and two for quads,” he said, emphasizing the importance of quality over quantity in his workouts.

Mike Sommerfeld’s 4-Exercise Leg Day Workout

Warmup: Setting the Stage

Before diving into the heavy lifting, Sommerfeld starts with a quick warm-up that emphasizes the adductors. “I always start with adductors to warm up my hips and get me going,” he explained. This initial exercise not only prepares his muscles but also sets a mental tone for the grueling session ahead.

By activating the adductors, Sommerfeld enhances circulation to his legs, which is crucial for preventing injuries. “It’s especially important for me mentally and physically to lift heavier weights for the upcoming exercises,” he added. With every warm-up, he pushes his back against the machine’s pad, increasing both stretch and contraction—all while building the focus he needs for the heavy lifts to come.

Hamstrings: Engaging the Powerhouse

After a solid warm-up, it’s all about the hamstrings. The first exercise in Sommerfeld’s routine is the seated leg curl. “You get an amazing pre-stretch position by just sitting down on the machine,” he noted, showcasing the importance of form.

The choice of the seated leg curl helps target the hamstrings effectively, providing that essential stretch. Following this, Sommerfeld switches to the deadlift. “Why? Because we already contracted hamstrings pretty hard, and they are pumped as hell. Now we can stretch the s**t out of our hamstrings,” he explained passionately.

This clever progression—from seated curls to deadlifts—ensures that his hamstrings are both activated and challenged, a crucial formula for muscle growth.

Quads: Building the Framework

With the hamstrings primed, it’s time to shift focus to quads. According to Sommerfeld, his new favorite exercise is the hack squat. Not only does he find it more natural on his knees, but it also allows him to execute deep stretches. “I can go really deep into the stretch and focus on contracting my quads as hard as possible,” he mentioned with enthusiasm.

What’s notable here is Sommerfeld’s use of rest-pause sets during the hack squat. He aims for 10 to 12 reps, takes a short break, and then pushes for a few more. This technique helps him maximize intensity and muscle engagement without over-fatiguing. “After hitting 10 to 12 reps, I like to pause for a few seconds, then go again for three to four more reps,” he added, revealing his dedication to staying at the edge of his limits.

The Finale: Belt Squats for the Win

Rounding out his leg day, Sommerfeld incorporates the belt squat. “It’s actually so much smarter to use a belt squat because it loads your hips, not your shoulders,” he explained. For those unfamiliar, belt squats are a fantastic way to work the legs while reducing strain on the upper body and core.

In his words, traditional squats place immense pressure on the shoulders, creating fatigue throughout the body. “Regular squats require full-body stabilization. We want to train legs, not the entire body,” he said insightfully. The belt squat allows him to go deep into the movement, savoring the stretch before driving back up and emphasizing that critical contraction.

In terms of sets and reps, Sommerfeld adheres to “multiple, multiple sets,” but he advises regular gym-goers to aim for 2 to 3 sets of 8 to 12 reps. This approach keeps the focus on quality stretches and contractions, isolating the quads and hamstrings for maximum efficiency.

Why This Matters: A Reflection on Training Principles

As we look at Sommerfeld’s leg day regimen, we see more than just a list of exercises. This routine is a reflection of his philosophy on bodybuilding: focus, form, and intentionality. He emphasizes a fundamental truth that transcends the gym: training isn’t just about the weights you lift but how you lift them.

In a world saturated with conflicting fitness advice and trendy workout fads, Sommerfeld’s back-to-basics approach stands out. It’s a reminder that sometimes the simplest strategies yield the most outstanding results. Many aspiring bodybuilders, or anyone looking to enhance their fitness journey, might benefit from adopting a similar philosophy—focusing on the essentials rather than getting sidetracked by the latest craze.

What does this mean for everyday people? It encourages us to be mindful in our workouts, to prioritize form and quality over sheer volume, and to develop a deeper connection with our bodies. After all, rigorous consistency, paired with a solid foundation in basic exercises, often leads to superior results.

Final Thoughts: Your Call to Action

As Mike “The Bad Ass” Sommerfeld prepares for the 2026 Arnold Classic, his dedication to mastering every lift shines through. His training principles remind us that success in any field requires hard work, focus, and a willingness to push limits.

If you’re looking to improve your leg day or simply want to incorporate a top-tier workout into your routine, why not give Sommerfeld’s four-exercise leg day a try? You might discover that the path to your goals lies in focusing on the fundamentals—just like a champion.

For those wanting to follow along with Sommerfeld’s journey, you can catch glimpses of his workout inspiration and progress through his Instagram, where he shares his insights, routines, and behind-the-scenes glimpses into preparing for one of bodybuilding’s most prestigious competitions.

Taking cues from champions like Sommerfeld not only elevates our workouts but also instills a powerful mindset: consistency, discipline, and a commitment to putting in the effort—even as the competition heats up. Are you ready to rise to the challenge?