Iron Intelligence: Day 43 - Legs
Your size phase continues this week. You've got just two of these leg days left, so try to up either the reps or weight from last week.
Now that you've added strength, the focus during the second four weeks turns to doing more repetitions with those heavier loads. You be following a four-day-a-week program for the next four weeks, which allows you to add a bit more volume to the muscle groups you work on each training day. The split trains all the major muscle groups once per week.
As in Phase 1, don't add any extra movements into the program. You'll still do 30 minutes of moderate intensity three times a week, but don't do it on three consecutive days, or right before training. Doing your first cardio tomorrow might be a good idea, as it could help battle the soreness you'll definitely be feeling.
Here are a couple of movement-specific cues to keep in mind.
Barbell squat: Use a spotter as you're training to failure, but don't include any forced reps.
Glute-ham raise: This is going to be especially tough coming off of lying leg curls as it also targets the lower hamstrings. If that's the case, use a pole to help push you back upward, or swap the two movements in the program.
Deadlift: When deadlifts are done at the end of a leg workout, they're never done heavy. Stop your sets just short of muscle failure.