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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 44, Legs

What better way to follow up on yesterday's superset bombardment on your upper body than with a serious onslaught to your lower body?

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Leg day is a battle that no man or woman emerges from unscathed. That was true in World 2, and even truer in World 3.

But even a legendary leg workout can get stale with time. The answer: Keep adding new exercises to keep your workout fresh and your gains fresher! It'll be tough, but if it's going to power you up that final hill, clear your mind, grit your teeth, and rep 'em out.

Day 44: Legs
1

Squat

4 sets of 10 reps
Barbell Squat Barbell Squat

Superset
2

Romanian Deadlift

4 sets of 10 reps
Romanian Deadlift Romanian Deadlift

Glute Bridge

4 sets of 10 reps
Barbell Glute Bridge Barbell Glute Bridge

3

Overhead Walking Lunge

4 sets of 10 steps, each way
Barbell Walking Lunge Barbell Walking Lunge

Superset
4

Leg Extension

4 sets of 10 reps
Leg Extensions Leg Extensions

Leg Curl

4 sets of 10 reps
Seated Leg Curl Seated Leg Curl

5

Standing Calf Raise

4 sets of 10 reps
Standing Calf Raises Standing Calf Raises


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