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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 51, Legs

Just how strong can your legs get? There's always room for growth.

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Maybe it's been a long time since you thought about the Golden-Five exercises you learned at the start of your voyage. But we keep putting them into your workout because they are the best!

Squats and deadlifts can really obliterate your legs—in a good way—as long as you keep following good from and keep challenging yourself with your weights. It's all about progressive loading: continually adding more weight to force your body to adapt and grow. Level up, dudes!

Day 51: Legs


4 sets of 10 reps
Barbell Squat Barbell Squat


Romanian Deadlift

4 sets of 10 reps
Romanian Deadlift Romanian Deadlift

Glute Bridge

4 sets of 10 reps
Barbell Glute Bridge Barbell Glute Bridge


Overhead Walking Lunge

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


Leg Extension

4 sets of 10 reps
Leg Extensions Leg Extensions

Leg Curl

4 sets of 10 reps
Seated Leg Curl Seated Leg Curl


Standing Calf Raise

4 sets of 10 reps
Standing Calf Raises Standing Calf Raises

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