Built By Science Daily Trainer: Day 15, Legs

Squats, lunges, hinges, and raises. You're hitting all the angles in this week's leg workout! Let's build a massive lower body.

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This is your final legs workout before we switch from the accumulation phase of the Built by Science six-week trainer to the intensification phase. Next week, we'll up the weight, drop the reps, and change to different variations of the movements you've been grooving on for the last two weeks

Hopefully those single-leg kettlebell deadlifts are feeling a little less awkward by now. One of the reasons I love this and other single-leg exercises is because they improve your stability, not just your strength. That said, if you've been doing them right, you know by now just how much of a hamstring and glute-thrasher they can be, even with a relatively small weight!

If you thought those 5 sets of back squats were tough last week, get ready to push through that and more this week. As a farewell to "the king of exercises," you're going to do those 5 sets and one more of 8 reps today. Keep the back tight, chest up, knees out, and push hard through those final reps!


Barbell Squat

6 sets of 8 reps. Tempo: 3-0-1. Rest: 60-90 seconds
Barbell Squat Barbell Squat


Romanian Deadlift

3-4 sets of 8 reps. Tempo: 3-0-1. Rest: 60-90 seconds
Romanian Deadlift Romanian Deadlift


Barbell Lunge

3-4 sets of 10 reps. Tempo: 3-0-1. Rest: 60 seconds
Barbell Lunge Barbell Lunge


Kettlebell One-Legged Deadlift

3-4 sets of 10 reps. Tempo: 3-1-1. Rest: 60 seconds
Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift


Seated Calf Raise

3-4 sets of 10 reps. Tempo: 3-2-1. Rest: 60 seconds
Seated Calf Raise Seated Calf Raise

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