MuscleTech Rise And Grind: Week 6, Day 40

You've got just one workout left, but it's no joke. Leave it all out there, and earn the rest days to come!

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It's no coincidence that you're going to end this training program with a leg day. No other muscle group is so difficult to train, and no other group also tests your mental resolve so significantly.

You've got five moves and just 22 sets standing between you and the end of Rise and Grind. That's three barbell lifts, one dumbbell or kettlebell (or, of course, you could do your single-leg deadlifts with a barbell), and one final calf blast on the machine. If machine work has been your bread and butter up until this program, this has hopefully shown you how powerful free weights can be for muscle gain and physique transformation.

Now, go finish strong!

Day 40: Legs


Front Squat

5 sets of 8, 6, 6, 6, 6 reps (increase weight each set)
Front Squat Front Squat


Barbell Deadlift

5 sets of 8, 6, 6, 6, 6 reps (increase weight each set)
Barbell Deadlift Barbell Deadlift


Barbell Lunge

4 sets of 8, 6, 6, 6 each leg (increase weight each set)
Barbell Lunge Barbell Lunge


Single Leg Deadlift

4 sets of 10, 8, 6, 6 each leg (increase weight each set)
Single Leg Deadlift Single Leg Deadlift


Seated Calf Press

4 sets of 8, 6, 6, 6 reps
Seated Calf Press Seated Calf Press

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