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Get Swole: Cory Gregory's 16-Week Muscle Building Trainer - Day 30

Get ready to squat till you drop. Today's workout will test the limits of your muscular endurance and strength. It will also help you build a pair of legendary legs.

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I'm not going to sugarcoat it: Pyramid training on legs day is a brutal experience. High-rep squats are tough as hell. They tax your metabolism as much as your muscles, and then you drop reps and add weight for low-rep, heavy squats. These bad boys will leave your quads burning, but they're insanely effective for strength and size.

Even though today's workout only contains five total exercises, you've got two compound lifts and a huge pile of volume. It's more than enough to build some massive wheels, especially when you're working from 20 down to 8 reps, adding weight with each set, on your biggest exercises. The compound moves are followed by some pyramid isolation work, which will ensure no muscle fiber is left untapped.

Get stoked with your favorite pre-workout ritual, prepare your mind for some intense lifting, and give this workout everything you've got. The workout is your blueprint to a better body, but your effort builds that body.

Phase 2: Legs

Barbell Squat

5 sets of 20, 15, 12, 10, 8 reps
Barbell Squat Barbell Squat


Leg Press

5 sets of 20, 15, 12, 10, 8 reps
Leg Press Leg Press


Leg Extensions

4 sets of 25, 20, 15, 10 reps
Leg Extensions Leg Extensions


Seated Leg Curl

4 sets of 20, 15, 10, 5 reps
Seated Leg Curl Seated Leg Curl


Standing Calf Raises

4 sets of 25, 20, 25, 20 reps
Standing Calf Raises Standing Calf Raises

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

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