Iron Intelligence: Day 36 - Legs

Your size phase continues this week. If you held back last week to get accustomed to your new level of volume, now's the time to start pushing yourself harder.

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As in Phase 1, don't add any extra movements into the program. You'll still do 30 minutes of moderate intensity three times a week, but don't do it on three consecutive days or right before training. Doing your first cardio tomorrow might be a good idea, as it could help battle soreness.

Here are a couple of movement-specific cues to keep in mind.

Barbell squat: Use a spotter as you're training to failure, but don't include any forced reps.

Glute-ham raise: This is going to be especially tough coming off of lying leg curls, as it also targets the lower hamstrings. If that's the case, use a pole to help push you back upward, or swap the two movements in the program.

Deadlift: When deadlifts are done at the end of a leg workout, they're never done heavy. Stop your sets just short of muscle failure.

Day 36: Legs

Barbell Squat

2 warm-up sets of 15, 20 reps followed by 3 working sets of 12-15 reps
Barbell Squat Barbell Squat


Leg Press

2 warm-up sets of 15, 20 reps followed by 3 working sets of 15-20 reps
Leg Press Leg Press


Hack Squat

1 warm-up set of 10 reps followed by 3 working sets of 10-12 reps
Hack Squat Hack Squat


Lying hamstring curls

3 sets of 15-20 reps
Lying Leg Curls Lying Leg Curls


Glute Ham Raise

3 sets of 10-15 reps
Glute Ham Raise Glute Ham Raise



1 warm-up sets of 10 reps followed by 2 working sets of 15-20 reps
Barbell Deadlift Barbell Deadlift

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