James Grage's Rewired 9-Week Fitness Trainer - Day 23 Legs

Build on basic movements to make the most of each training session. Dumbbell deadlifts never felt so good!

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It's time to take those wheels out for a spin. Put your legs to work with these compound sets that will help you raise, press, lunge, and deadlift your way to killer quads and calves. The short rest periods might leave you winded, but that's part of the plan. Compose yourself and push on.

Remember that as you decreasing the reps, each singular movement becomes all the more important, so focus in and get the most out of each rep. Don't forget about nutrition, especially on this demanding day. Food is the most anabolic substance you can take. You don't have to be a hardgainer to make meeting your macros a priority. Nothing will help you dial in your ideal physique like good, old-fashioned whole foods.

Day 23: Legs
cardio warm-up


15 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

warm-up superset

Dumbbell Step-up with Knee Raise

1 set of 12 reps each leg
Step-up with Knee Raise Step-up with Knee Raise
Romanian Deadlift Romanian Deadlift


Leg Press

3 sets of 15, 12, 10 reps
Leg Press Leg Press

Leg Extensions

3 sets of 15, 12, 10 reps
Leg Extensions Leg Extensions


Stiff-Legged Dumbbell Deadlift

3 sets of 15, 12, 10 reps
Stiff-Legged Dumbbell Deadlift Stiff-Legged Dumbbell Deadlift

Seated Leg Curl

3 sets of 15, 12, 10 reps
Seated Leg Curl Seated Leg Curl


Alternating Dumbbell Lunges

3 sets of 15, 12, 10 reps
Dumbbell Lunges Dumbbell Lunges

Standing Calf Raises

3 sets of 15, 12, 10 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raise

3 sets of 15, 12, 10 reps
Seated Calf Raise Seated Calf Raise

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.