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Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 23

Hammer your legs and chisel your abs with Day 23's Foundation Phase superset workout. You want to get swole? You've gotta work for it.

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This is an intense leg workout. It's a combination of supersets that will fry your quads, hammer your hamstrings, and help you carve diamond calves. The supersets will set your legs on fire and leave you breathless. Because each combo demands a lot from your legs, make sure you record how much weight you lift. It's easy to pile on the pounds for the first set, but you might have to rethink the load by set five.

Pay extra attention to your form throughout this session. The compound movements demand precision and control. You won't get great results from a sloppy squat, but you could get injured. Increase the weight on each exercise only when you're ready, and get psyched for an intense training day. You'll be walking on wobbly legs after this workout.

Phase 1: Legs/Abs

Barbell Squat

5 sets of 12 reps
Barbell Squat Barbell Squat

Leg Press

5 sets of 12 reps
Leg Press Leg Press

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Seated Leg Curl

5 sets of 12 reps
Seated Leg Curl Seated Leg Curl


Barbell Lunge

5 sets of 12 reps
Barbell Lunge Barbell Lunge

Standing Calf Raises

5 sets of 12 reps
Standing Calf Raises Standing Calf Raises


Ab Roller

50 reps
Ab Roller Ab Roller

Helps pack on serious lean muscle size and build mass! Go Now!

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