Mike “The Bad Ass” Sommerfeld is gearing up to defend his title at the Arnold Men’s Classic Physique competition. With notable competitors like Wesley Vissers and first-time competitor Sam Sulek, Sommerfeld adopts a practical and effective approach to fitness. Recently, he shared insights into his intense leg day routine on Instagram, providing valuable tips you can implement in your own training regimen.

Mike Sommerfeld’s 4-Exercise Leg Day Workout Ahead of the 2026 Arnold Classic

Warmup

To kick off his leg training, Sommerfeld emphasizes the importance of a proper warmup. He begins with adductor exercises to enhance blood circulation in the upper legs. This initial phase not only facilitates physical preparation but also engages him mentally for the heavier lifts ahead. By using the adductor machine, he ensures his back is pressed against the pad, maximizing both stretch and contraction during each repetition.

Hamstrings

Sommerfeld targets his hamstrings with two primary exercises. First up is the seated leg curl, which he finds particularly effective due to the pre-stretch position it offers. According to Sommerfeld, being seated allows for a better setup and a concentrated effort on the hamstrings. Following this, he transitions to deadlifts. He explains that after achieving a good contraction in the hamstrings from the leg curl, the deadlift provides an opportunity for an extensive stretch, further enhancing muscle engagement.

Quads

Focusing on his quadriceps, Sommerfeld highlights the hack squat as his preferred exercise. He believes this squat variation is kinder to the knees while allowing for a deep stretch that optimizes his workouts. Utilizing a rest-pause technique, he performs several reps close to failure, takes a short break, and then resumes for additional reps. This method increases muscle fatigue and stimulates growth, making each workout more effective.

Mike Sommerfeld’s Leg Day Strategy Explained

Continuing into his leg day, Sommerfeld advocates for the use of a belt squat to conclude his routine. This piece of equipment shifts the load from the shoulders to the hips, reducing overall fatigue while allowing for greater stability. He articulates that traditional back squats can overly tax the upper body, detracting from the primary goal of leg training. In contrast, the belt squat enables deeper movement, allowing him to hold in the stretched position before pushing back up and contracting the muscles for an effective finish.

Sommerfeld acknowledges that while he performs multiple sets, those training at lower intensity should aim for 2 to 3 sets of 8 to 12 reps. The key lies in the focus on quality stretching and contractions, effectively isolating the quads and hamstrings while minimizing fatigue in the rest of the body. This disciplined regimen positions Mike Sommerfeld for showcasing his best physique yet at the upcoming competition.

This tailored approach to leg training not only maximizes results but also underscores the benefits of strategic exercise selection. By concentrating on fundamental movement patterns and prioritizing muscle isolation, Sommerfeld exemplifies how a focused and disciplined workout plan can yield impressive gains in both strength and aesthetics.