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Modern Physique: Week 1, Day 2 - Legs

Strong, well-built legs are every bit as important as a killer upper-body. Start training your wheels right now.

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Front squats can be uncomfortable for a lot of people, but I want you to do them. If you can hold the bar in the front rack position, do it. Otherwise, use a bodybuilder-style. If you want to work on your mobility, attach straps to the bar and hang on to them as you squat.

The front squats will be done in the same style you did the close-grip bench press yesterday. Lower yourself all the way down, rise 1/4 of the way up, lower back down, and then push all the way to the top. That's one rep. The weight should be heavy enough so that you reach failure at about 6 reps.

These low-rep lifts are meant to help you build strength, so do them correctly.

Day 2: Legs

1-1/4 front squat

4 sets of 6 reps
Front Barbell Squat Front Barbell Squat
Note: Rest 3 min. between sets.


Dumbbell Rear Lunge

3 sets of 6 reps per leg
Dumbbell Rear Lunge Dumbbell Rear Lunge


Barbell Romanian Deadlift

3 sets of 6 reps
Romanian Deadlift Romanian Deadlift
Note: Rest 2 min. between sets.

Giant set:

Leg Press

3 sets of 8-12 reps
Leg Press Leg Press

Seated Hamstring Curl

3 sets of 8-12 reps
Seated Leg Curl Seated Leg Curl

Leg Extension

3 sets of 8-12 reps
Leg Extensions Leg Extensions

Hack Squat

3 sets of 8-12 reps
Hack Squat Hack Squat
Note: Rest 30 sec. between exercises, fail in the rep range, rest 2 min. between giant sets.

If you can't use all four pieces of equipment, look for suitable substitutes, or perform straight sets with short rests.

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