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The Ultimate 30-Day Beginner's Guide To Fitness Day 27

You've got one strength routine left, and it will teach you some advanced techniques that bodybuilders have been using for decades. If you have to take the stairs afterward, we apologize in advance!

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Your final resistance workout in the Optimum Nutrition 30-Day Ultimate Beginner's Guide to Fitness complements the upper-body bodybuilding workout you performed on day 25. Today, you're going to hit your lower body and finish off this trainer strong!

Ultimate 30 Day Beginners Guide To Fitness: Day 27
Watch The Video - 02:17

Day 27 Challenge

  • Learn key terms and complete an advanced bodybuilding workout!

Unlike in your previous workouts, we're upgrading from the basic techniques of straight sets and ramping to try some advanced methods called "overload techniques." These are intended to allow you to keep working beyond muscle failure, which is the point where you can't do another rep with a certain weight. When you go beyond failure, you recruit more muscle fibers, do more work, and give your body an even louder signal to grow and change.

These advanced techniques can be difficult, uncomfortable, and may produce intense soreness. It's not recommended that you use them often. Only perform them occasionally, and be sure to provide adequate rest in your training schedule to recover afterward.

Extending training beyond failure can be tough, but the results it can achieve from stubborn muscles can make it worth the extra work. These methods also provide a fun variation to your typical workouts, can decrease the amount of actual time spent training, and build mental fortitude that will help you in training and in life!

Leg Extensions

Key Terms

  • Compound set: A pairing of two exercises for the same body part.

  • Superset: A pairing of two exercises, usually for opposite body parts, such as biceps and triceps.

  • Tri-set: Three exercises performed back-to-back with no rest between exercises.

  • Muscular failure: The point when you can't perform another rep with a certain weight.

  • Dropset: Performing a set to muscular failure and then reducing the weight, thus extending the set for more repetitions. This may be done repeatedly, as in double or triple dropsets.

Beginner Lower-Body Bodybuilding Workout

Elliptical Trainer

5 min (Alternate Options: Bike or Treadmill)
Elliptical Trainer Elliptical Trainer


World's Greatest Stretch

2 sets for 30 seconds each
World's Greatest Stretch World's Greatest Stretch


Bodyweight Squat

2 sets of 12 reps
Bodyweight Squat Bodyweight Squat


Lying Crossover

2 sets of 12 reps
Lying Crossover Lying Crossover


Front Barbell Squat

3 sets of 12 reps
Front Barbell Squat Front Barbell Squat

Barbell Side Split Squat

3 sets of 12 reps
Barbell Side Split Squat Barbell Side Split Squat

Leg Extensions

3 sets of 12 reps
Leg Extensions Leg Extensions

Split Squat with Dumbbells Split Squat with Dumbbells

Seated Leg Curl

3 sets of 12 reps
Seated Leg Curl Seated Leg Curl


Seated Calf Raise

3 sets of 12 reps (dropsets)
Seated Calf Raise Seated Calf Raise

Cool-down/Foam Roll


30 seconds
Quadriceps-SMR Quadriceps-SMR



30 seconds
Piriformis-SMR Piriformis-SMR

Iliotibial Tract-SMR Iliotibial Tract-SMR

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