#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 9, Day 59

Strong legs mean a strong physique. Get ready to build your lower body.

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Today's another day of compound movements that effectively target and strengthen your muscles. Get ready to hit your lower half with this leg-specific workout that incorporates standard bread-and-butter bodybuilding movements like squats and leg presses with unilateral movements such as the single-leg, pistol-style squat.

Whether your goal is strength- or physique-based (or both), the single-leg squat can benefit you. In addition to allowing you to strengthen each leg individually, single-leg squats reduce the force on your spine by placing more emphasis on the legs themselves. Using the bench helps to ease the learning curve a bit and makes balance less of an issue.

Day 59: Legs

Back squat or leg press

3 sets of 6 reps to failure
Back squat Back squat


Captain's chair knee raise

1 set of 10-20 reps
Captain's chair knee raise Captain's chair knee raise


Single-leg squat

3 sets of 8 reps per leg
Single-leg squat Single-leg squat


Hanging Knee Raise

1 set of 10-20 reps
Hanging Leg Raise Hanging Leg Raise


Kettlebell Swing

3 sets of 6 reps to failure
One-Arm Kettlebell Swings One-Arm Kettlebell Swings


Standing Calf Raise

3 sets of 15-25 reps
Standing Calf Raises Standing Calf Raises

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