Iron Intelligence: Day 50 - Legs

Your size phase wraps up this week. Leave it all on the table, because next week, everything changes again.

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Now that you've added strength, the focus during the second four weeks turns to doing more repetitions with those heavier loads. You be following a four-day-a-week program for the next four weeks, which allows you to add a bit more volume to the muscle groups you work on each training day. The split trains all the major muscle groups once per week.

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 the soreness you'll definitely be feeling.

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 50: Legs
1

Barbell Squat

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

2

Leg Press

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

3

Hack Squat

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

4

Lying hamstring curls

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

5

Glute Ham Raise

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

6

Deadlift

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


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