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Modern Physique: Week 7, Day 44 - Legs

No pausing for selfies or chatting with other bros between exercises today! Power through these supersets and giant sets to bring out the best in your legs.

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Doing the exercises back to back without rest between moves ensures you're working your legs as hard as you can in as little time as possible. Resting too often or too long only shortchanges your gains, so keep plowing through each superset or giant set without pause.

The single-leg Romanian deadlift/Bulgarian split squat superset is also an opportunity for you to address any asymmetry you've noticed in your lower body. If you notice that your right leg is stronger than your left, don't make it worse by using more weight on one side than the other. Choose weight you know you can do with both sides, and stick to it.

Day 44: Legs

Back squat

6 sets of 6, 4, 3, 3, 4, 6 reps (pyramid), rest 3 min. between sets
Back squat 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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