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Modern Physique: Week 2, Day 9 - Legs

What could be a better way to start the day than heavy front squats? Get under the bar and lift!

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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.

You're not doing 1-1/4 reps this week, but I still want you to slow down the eccentric portion of the lift. You'll need a lot of control and strength to do it, but I want you to use a 4-count to lower yourself down. Once you hit the bottom, explode up to finish the lift.

Day 9: Legs

Front squat

4 sets of 6 reps (4-count eccentric)
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

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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