This one is going to hurt. Embrace the pain for the short term and you’ll be much happier with your long-term results. Keep in mind that some days you won’t feel as motivated as others, and you need to accept that and learn to push past the idea of taking a day off. Remember you only have seven more days to train your legs on this program (including this one)! You need to put in everything you have to get the most from these remaining workouts.

Get in your PRE-KAGED and mix up your intra-workout to support greater energy and hydration through this workout. You’re going to be performing a lot of reps with challenging compound movements, and I want you to do everything you can to prepare your body for the shock to the system that will drive maximal muscle growth.

This workout begins with leg extensions, a great move for warming up your knees before you perform the more challenging compound moves (hack squats, squats, and Smith machine lunges) before finishing off with lying hamstrings curls, an isolation move.

Note that you’ll use drop sets for all these exercises. You’ll perform up to 40 reps for each set. That’s 15–20 reps for your starting weight, and then 10 more reps for each of your two drops.

Leg Extension Sets: 3 Reps: 15–20 initial 35–40 total Strategy: Drop sets (2) 10 more reps per drop
Hack Squat Sets: 3 Reps: 15–18 initial 35–38 total Strategy: Drop sets (2) 10 more reps per drop
Squat Sets: 3 Reps: 15–16 initial 35–36 total Strategy: Drop sets (2) 10 more reps per drop
Smith Machine Lunge Sets: 3 Reps: 15–16 initial 35–36 total (per leg) Strategy: Drop sets (2) 10 more reps per drop
Lying Leg Curl Sets: 3 Reps: 15 initial 35 total Strategy: Drop sets (2) 10 more reps per drop
HIIT Sets: 1 Reps: 3 Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

POST WORKOUT

Trust me, you’re really going to feel this one while you’re performing it and over the next day or two. That makes recovery and your post-workout protein shake crucial. Make sure to add in Creatine HCl and fermented BCAAs to optimize recovery. Today, I’m going to go for a swim for my 15–minute HIIT cardio. What are you going to do?