Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 90

Don't forget about your legs! Grab a puke bucket and get to work. You've spent 12 weeks building muscle, now we're working on uncovering it.

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Round two of leg day this week! Check out the workout you haven't done yet and get pumped about it. Sure it'll be hard, but it's that never-say-die attitude that will turn you into that bigger, better badass you started this trainer to become. Put that barbell on your back and get down!

Tomorrow is a rest day. Do your absolute best today so you can go home without regret and completely relax on your day off.

Choose one of the two workouts below:

Phase 4: Legs Workout One
1

Barbell Squat

12 sets of 12 reps
Barbell Squat Barbell Squat

2

Leg Extensions

10 sets of 12 reps
Leg Extensions Leg Extensions

3

Seated Leg Curl

10 sets of 10 reps
Seated Leg Curl Seated Leg Curl

4

Seated Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Seated Calf Raise Seated Calf Raise

5

Standing Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Standing Calf Raises Standing Calf Raises

6

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches

Phase 4: Legs Workout Two
Superset
1

Heavy Deep Squat

8 sets of 8 reps
Barbell Full Squat Barbell Full Squat

Leg Press

4 sets of 20 reps
Leg Press Leg Press

Superset
2

Leg Extensions

4 sets of 15 reps
Leg Extensions Leg Extensions

Seated Leg Curl

4 sets of 15 reps
Seated Leg Curl Seated Leg Curl

Superset
3

Seated Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Seated Calf Raise Seated Calf Raise

Standing Calf Raises

3 sets of 28 method
7 reps, 7 slow reps, 7 half reps from top, 7 half reps from bottom
Standing Calf Raises Standing Calf Raises

Regular Set
4

Weighted Crunch

100 reps total
Weighted Crunches Weighted Crunches



Helps pack on serious lean muscle size and build mass! Go Now!

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