True Muscle Trainer: Phase 1, Day 5

It's leg day! Yes, it's going to be difficult, but you're ready for it. Go hard and use the weekend to recover.

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Although leg day has the reputation of being the hardest day of the week, it can be a little too easy to cheat yourself. For some reason, people are more comfortable struggling through a heavy bench press than they are struggling through a heavy squat. If you want your legs to grow, then you're going to need weight. It's just that simple.

Complete the sets and reps as I've programmed them. There's no need to add more volume if you've been pushing yourself. Keep your rest periods as short as you can, but don't go into the next set until you feel prepared.

Phase 1, workout 4

Warm-up

1

Single-leg glute bridge

10 reps per leg
Single-leg glute bridge Single-leg glute bridge
2

Single-arm hip circle

10 circles each direction per leg
Single-arm hip circle Single-arm hip circle
3

Mountain climbers

10 reps per leg, slow and controlled, 2 second pause with knee raised and foot off ground
Mountain climbers Mountain climbers
4

Yoga-plex

5-6 reps per side
Yoga-plex Yoga-plex
5

Bent-over shoulder Y (shown on bench)

12 reps
Bent-over shoulder Y Bent-over shoulder Y
6

Seal jack

15 reps
Seal jack Seal jack

Quads, hamstrings, and calves

7

Barbell back squat

3 sets of 8-10 reps
Barbell back squat Barbell back squat

8

Barbell Romanian deadlift

3 sets of 8-10 reps
Barbell Romanian deadlift Barbell Romanian deadlift

9

Dumbbell reverse lunge

3 sets of 8-10 reps per leg
Dumbbell reverse lunge Dumbbell reverse lunge

Paired set
10

Leg extension

3 sets of 8-10 reps
Leg Extensions Leg Extensions

Leg curl

3 sets of 8-10 reps
Seated Leg Curl Seated Leg Curl

11

Standing barbell calf raise

3 sets of 10-12 reps
Standing Barbell Calf Raise Standing Barbell Calf Raise



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