RSP Chiseled Phase 1: Day 5

You can't be a ninja if you have chicken legs. Get motivated and get into the gym. Let's go build strong legs!

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Leg workouts are really difficult. But you know what? You can do it. Training your legs is an important part of having all-over strength. We've all seen those guys with huge upper bodies and tiny legs. I don't want any of you to look like that. If you go through this program, you're going to come out the other side with a more balanced musculature.

If you've been doing squats, you should feel strong enough to really challenge yourself through this workout. So with every set of squats, increase the weight. The last 5 reps should be tough to eke out, but that's how you grow!

Don't forget to do your HIIT cardio and abs after your leg workout!

A.M. Workout Legs

Legs
Warm-up
1

Leg extension

3 sets of 20 reps
Leg Extensions Leg Extensions

2

Leg extension

3 sets of 12 reps, 45 sec. rest between sets
Leg Extensions Leg Extensions

3

Leg curl

3 sets of 12 reps, 45 sec. rest between sets
Seated Leg Curl Seated Leg Curl

4

Back squat

4 sets of 10, 8, 6, 5 reps, 60 sec. rest between sets
Barbell Squat Barbell Squat

5

Box squat

3 sets of 10 reps, 60 sec. rest between sets
Box Squat Box Squat

6

Front squat

3 sets of 12 reps, 45 sec. rest between sets
Front Barbell Squat Front Barbell Squat

7

Stiff-legged barbell deadlift

3 sets of 10 reps, 45 sec. rest between sets
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift


P.M. Workout HIIT Cardio and Abs

HIIT Cardio and Abs
HIIT Cardio
1
Running, Treadmill Running, Treadmill
2
Walking, Treadmill Walking, Treadmill
During each "work" interval, your effort level should be at a 100. Go balls-to-the-wall for 40 seconds at a time and rest for 40 seconds, for a total of 20 minutes.

Abs
3

Machine crunch

4 sets of 15 reps
Machine crunch Machine crunch

4

Dumbbell weighted knee raise

4 sets of 10 reps
Dumbbell weighted knee raise Dumbbell weighted knee raise

5

Ab-wheel roll-out

4 sets of 10 reps
Ab-wheel roll-out Ab-wheel roll-out


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