Workout Plans
Deadlift thumbnail
Westend61 / Getty
Westend61 / Getty

Day 4 : Legs

Exercises 6
Equipment Yes
This is a max effort day.

Exercise 1

Barbell Squat You'll need: Barbell How to
Man Barbell Squat thumbnail
-- sets
1-5RM reps
-- rest
*Perform as many sets as needed.

Exercise 2

Single-leg Press How to
Single-leg Press thumbnail
3 sets
12* reps
-- rest
*Perform 3 reps per side, rest, then repeat. If you can, perform 4 sets.

Exercise 3

Goblet Squat You'll need: Dumbbells, Kettlebells How to
Goblet Squat thumbnail
2 sets
11-12 reps
-- rest

Exercise 4

Static Back Extension You'll need: Roman Chair How to
Static Back Extension thumbnail
4 sets
AMRAP* reps
-- rest
*As many reps as possible. Perform weighted. Can be substituted for the glute-ham raise or the Romanian deadlift.

Exercise 5

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
3 sets
15 reps
-- rest