Two top-tier IFBB Pros, Urs Kalecinski & William Bonac, teamed up to take on an intense, high-volume leg workout. We get to see and listen to the OG Bonac teach Urs how to get the most out of the leg workout throughout the workout. This is one you don't want to miss!
William Bonac &Ā Urs Kalecinski High-Volume Leg Workout
Both Urs Kalecinski and William Bonac are having great 2022 seasons as they both won a title at the 2022 Boston ProĀ in their respective divisions, earning them a spot at the 2022 Olympia. Then Urs went on to win the 2022 Kuwait Classic Pro.
In the video below, the pair head to the gym in Amsterdam, Netherlands for an evening leg workout. However, Urs tells us that this isn't normal for his routine as he usually trains in the mornings after breakfast.
Bonac is coaching Urs through the workout, teaching him some insider tips on exercise execution of various leg exercises. Bonac is an excellent mentor for training legs because that's one of his best features. The point of the workout is to pre-exhaust the muscles with hamstring exercises, then move on to glutes and quads.
Hamstring Curls
The first exercise the two hit is standing hamstring curls. Urs points out that Bonac performs each rep focusing on the contraction while keeping tension on the muscle the entire set.
Hip Thrusts
The second exercise the guys take on is hip thrusts; this is when Urs surprisingly tells us that he never trains with this exercise. However, Bonac tells him that he will feel the DOMS tomorrow in his hamstrings as much as his glutes if he holds the movement at the top.
Seated Lying & Seated Hamstring Curls
The third exercise is the leg curls; William will do the seated version as he's recovering from gyno surgery, while Urs does two supersets of lying hamstring curls and seated leg curls. Bonac imparts some knowledge about positioning your body's joints with the machine to get a proper range of motion with each exercise.
Machine Kickbacks
Urs's fourth exercise is the machine kickback to hit the glutes and hamstrings while building up the outer sweep. They speak about this exercise seeming difficult even when using relatively light weights.
Abductor/Adductor Machine
Next up is the abductor and adductor machine, where we see Urs hit some slow controlled reps. Urs tells Bonac that he would like to train with him for an entire week as he's learning some new techniques and tricks.Ā
Vertical Leg Press
We see Urs do a few dumbbell stiff-legged deadlifts before moving onto the vertical leg press. Bonac gets Urs set up correctly on the machine as it seems Urs doesn't do this exercise often. Bonac mentions some tips to keep the range of motion short while moving in a slow controlled movement.
45 Degree Angle Leg Press
Moving on, we see Urs on the 45-degree angle leg press machine. At this point, Urs talks about not having the endurance to take on a workout like this. We see each rep with the tension on his leg muscles throughout the set. Bonac tells Urs to do the leg press with different foot placements. To target the entire muscle, Bonac says, "you must hit the muscles from different angles if you want them to grow."
Squat Belt Machine
The workout isn't over yet as Urs gets coached by Bonac on how to get set up on the squat belt machine. As Urs is completing his reps, we hear Bonac tell him, "don't overstretch the muscle" this is a common phrase we hear throughout the workout.
This is an extremely high-volume workout that took just over 2 hours, and Urs says he burned over 1000 calories.
Bonac leaves Urs with some parting words that the workout can be even longer and that he shouldn't avoid training his calves. He compares the calves to the foundation of the body and that when the calves are stronger, it helps avoid potential injuries.
Sample William Bonac & Urs Kalecinski Leg Workout
The video above doesn't show the entire 2-hour workout with a set and rep scheme, so we devised the leg workout below based on typical hypertrophy volume. As always, make sure you get in a proper dynamic warmup before beginning your workout sets.
- Superset: Seated/Lying Hamstring Curls: 3 sets x 10-12 reps (If you don't have both machines substitute one with dumbbell stiff-legged deadlifts)
- Hip Thrusts: 4 sets x 6-8 reps
- Machine Kickbacks: 2 sets x 8-10 reps (each leg)
- Superset: Abductor/Adductor Machine: 3 sets x 12-15 reps
- Vertical Leg Press (*Smith Machine Squats): 3 sets x 12-15 reps
- Superset: Leg Press Wide/Narrow Foot Placement: 2 sets x 8-12 reps
- Squat Belt Machine (*Goblet Squats): 3 sets x 12-15 repsĀ
Note: Take 1.5-2 minute rests between sets.
CLOSING THOUGHTS
It's always fun to see two IFBB pros in the gym together. William Bonac has been in the game for a long time, so we loved the fact he was willing to share his knowledge with Urs as he is just at the beginning of his career.
Don't miss these two on the stage at the 2022 Olympia later this year.
Kiel DiGiovanni
Author