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Modern Physique: Week 5, Day 30 - Legs

Leg day! Put your quads, hammies, and glutes through some pain today, and you'll reap all the benefits tomorrow.

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Back squats are tough. Add a quarter rep to each one, and they get a lot more difficult. But, as you already know, if it doesn't challenge you, it doesn't change you. To perform 1-1/4 squats, get under the bar and lower yourself all the way down. When you're in the hole, press up one quarter of the way, lower all the way back down, and then press the weight all the way up until you're in a standing position.

These reps should be heavy, but they shouldn't be so heavy you can't complete the sets and reps. If you're not sure how much to put on the bar, start with something you know you can hit for about 10 reps. If you can get 6 of the 1-1/4 reps easily, add some pounds. When you start to fail on that sixth rep, you've hit the right weight.

Day 30: Legs

1-1/4 back squat

4 sets of 6 reps, rest 3 min. between sets
1-1/4 back squat 1-1/4 back squat


Single-leg deadlift

3 sets of 6 reps per leg
Single-leg deadlift Single-leg deadlift

Bulgarian split squat

3 sets of 6 reps per leg, rest 2 min. between supersets
Bulgarian split squat Bulgarian split squat

Giant set

Leg press

3 sets of 6-8 reps
Leg press Leg press

Seated hamstring curl

3 sets of 6-8 reps
Seated hamstring curl Seated hamstring curl

Leg extension

3 sets of 6-8 reps
Leg extension Leg extension

Hack squat

3 sets of 6-8 reps, rest 30 sec. between exercises, 2 min. between giant sets, fail in the rep range
Hack squat Hack squat

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