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Built By Science Daily Trainer: Day 29, Legs

It's leg day! Time to crank up the intensity and build a strong, stable base. Carve killer quads, massive hammies, and toned glutes with these lower-body lifts.

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Endless reps aren't going to leave you ripped. You're well into the second phase of Built by Science, so focus on building strength to keep your body growing. By dropping the number of sets and adding weight, you're not only gaining power, but you're also building thick, dense, strong muscle. Push yourself. When the weight starts to feel light, bump it up. You want to grow. You want gains. You need to be challenged.

Pay attention to the differences in tempo. The explosive 2-0-1 for front squats and glute-ham raises differs from the 2-2-1 tempo of standing calf raises, which call for a pause between the eccentric and concentric portions of the movement. Execute a full range of motion, maintain control, and get swole!


Barbell Deadlift

5 sets of 5 reps. Rest: 3-4 minutes
Barbell Deadlift Barbell Deadlift


Front Barbell Squat

4 sets of 4 reps. Tempo: 2-0-1. Rest: 2-3 minutes
Front Barbell Squat Front Barbell Squat


Dumbbell Rear Lunge

3-4 sets of 8-10 reps. Rest: 60-90 seconds
Dumbbell Rear Lunge Dumbbell Rear Lunge


Floor Glute-Ham Raise

3-4 sets of 6-8 reps. Tempo: 2-0-1. Rest: 60-90 seconds
Floor Glute-Ham Raise Floor Glute-Ham Raise


Standing Calf Raises

3-4 sets of 8-10 reps. Tempo: 2-2-1. Rest: 60 seconds
Standing Calf Raises Standing Calf Raises

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