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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 26, Lower-Body Workout

Squats, bridges, and presses? That should be music to your ears…and glutes and delts. As the lifting portion of week four comes to a close, challenge yourself to build your foundation the right way.

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You can never go wrong with squats and bridges. These two movements will help you level up your training by activating the muscles of the hips and glutes. You might have heard bridges referred to as hip thrusters before, and for good reason—they mimic that movement.

If you're adding weight to these, you'll want to double check that your form is Goblet-of-Gains approved. For weighted bridges, place the barbell in the crease of your hips with adequate padding protecting your nether regions. Bend your legs, keep your feet planted close to your butt, then engage your glutes and hamstrings as you drive your hips up. Posterior chain, activate!

Day 26: Lower-Body Workout

Front Squat

4 sets of 8 reps
Front Squat (Bodybuilder) Front Squat (Bodybuilder)


Glute Bridge

4 sets of 8 reps
Barbell Glute Bridge Barbell Glute Bridge


Leg Press

4 sets of 8 reps
Leg Press Leg Press


Leg Extensions

4 sets of 8 reps
Leg Extensions Leg Extensions


Calf Raise

4 sets of 8 reps
Seated Calf Raise Seated Calf Raise



3 sets of 60 sec.
Plank Plank

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