Natasha Aughey is something of an Internet sensation due to her stunningly powerful physique and relentless, high-weight and high-rep workouts. Born and raised in Ottawa, Canada, Aughey is becoming recognized as a top female powerlifter.

Five years into her career, she credits much of her success to the sheer power of her legs. This workout offers a glimpse into how she's built such a powerful foundation.

As you can see in the video, Aughey gets some help stretching out her legs before she gets going. And with good reason: She's about to move some serious weight. In this video, she's doing 24 sumo deadlift reps at 320 pounds, 24 pause squats at 245 pounds, and 15-24 deadlifts at upwards of 250 pounds.

Unless you're an experienced lifter, don't go anywhere near these weights. Start with what feels safe and comfortable to you, pay attention to your form, and slowly increase the amount of weight you slam on the bar.

Natasha Aughey's Leg-Day Workout for Aspiring Powerlifters
Sumo Deadlift
4 sets, 6 reps
Barbell Squat
4 sets, 6 reps (pause for 1 sec. at bottom of squat, explode up)
Stiff-Legged Barbell Deadlift
3 sets, 5-8 reps
Dumbbell Step Ups
3 sets, 12 reps (start with body weight only, perform slowly)
Glute Ham Raise
3 sets, 10 reps
Front Box Jump
3 sets, 15-20 reps

Lifting with Intention

What stands out the most from Aughey's leg-day workout is how deliberately she moves. It is what noted powerlifters such as Josh Bryant call "lifting with intention." Aughey knows that muscle strength and size comes from time under tension, so there's no reason to move quickly through the exercises. Moving slowly helps you establish the mind-muscle connection and target exactly the muscles you want to target without unnecessarily recruiting other muscles to move the weight.

You see that with every exercise she performs. Whether it's a pause squat or a step-up, she takes her time, pays attention to every stage of the movement, and derives maximum benefit from every moment she spends in the gym.

Natasha's Weekly Training Split

  • Day 1: Back
  • Day 2: Glutes and Hamstrings
  • Day 3: Chest and Biceps
  • Day 4: Shoulders and Triceps
  • Day 5: Quadriceps/Leg Plyometrics
  • Day 6: Shoulders (rear delt focus)
  • Day 7: Rest

For more from Natasha Aughey, follow her on , , and .

About the Author

Hobart Swan

Hobart Swan

Prior to joining as a senior content editor, Hobart Swan produced health content for CBS Radio. He was also a health-content specialist at Healthwise, the nation’s ...

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