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Buff Dudes And The 9-Week Journey For The Goblet Of Gains: Day 54, Legs

The combination of a solid core and powerful legs gives you a kick-ass foundation for everything athletic you want to do in life.

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Cardio should be at the core of any workout to help build stamina and endurance. Whatever kind of cardio you did before you ran into the Buff Dudes, go back and try it again now that you've been forging your legs into iron pillars for the past seven weeks. You might be short of wind, but your legs—combined with a more powerful core—should make your cardio workout more efficient.

Day 54: Legs

Zercher Squat

4 sets of 10 reps
Zercher Squats Zercher Squats


Manual Hamstring Curl

4 sets of 10 reps
Natural Glute Ham Raise Natural Glute Ham Raise

Kettlebell Swing

4 sets of 10 reps
One-Arm Kettlebell Swings One-Arm Kettlebell Swings


Barbell Hack Squat

4 sets of 10 reps
Barbell Hack Squat Barbell Hack Squat


Standing Calf Raise

4 sets of 10 reps
Standing Calf Raises Standing Calf Raises

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