Iron Intelligence: Day 8 - Legs

What was once International Chest Day is now your heavy leg day. You're welcome. Here's what you need to know.

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After last week's introduction to this minimalistic strength phase, don't be afraid to get a little more ambitious with weight selection.

For these workouts, don't take your warm-up sets to failure. Then, choose your working weight so that you reach failure by the target rep. Take 2-4 minutes of rest between sets, which will allow for both muscular and central nervous system recovery.

When you're done, be done; don't insert additional movements into the workouts. Just make the most of the moves you're doing. If you want to do your 30 minutes of cardio directly after this session, fine. Just don't do it right before lifting, and don't do it on three consecutive days.

Day 1: Legs
1

Barbell squat

2 warmup sets of 15, 20 reps, followed by 4 working sets of 6-8 reps
Barbell squat Barbell squat

2

Leg press

2 warmup sets of 15, 20 reps followed by 4 working sets of 8-10 reps
Leg press Leg press

3

Deadlifts

2 warmup sets of 10, 15 reps followed by 3 working sets of 6-8 reps
Deadlifts Deadlifts

4

Glute ham raise

3 work sets of 8-10 reps
Glute ham raise Glute ham raise



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