Day 36:Legs

At this point, energy is getting low as the side effects of your diet kick in. You may feel a little depleted or weak, but you should be happy with how your physique looks after 5 weeks of dieting. This workout is going to test you because you’re well past the halfway point of Operation Aesthetic, and we’re training the most challenging body part today—legs.

At this point, your diet and your workouts are really coming into conflict. The key is to power through this. It’s crucial that you continue to follow your diet and get in a couple whole-food meals before you train—especially on these more difficult training days. Don’t forget that supplements such as IN-KAGED® will help power you through workouts.

OPERATION AESTHETIC NOTES

*The key is to use the weights to your advantage. If you’re a bodybuilder, then you need to focus on how the weights are assisting you in building muscle mass. Don’t get tangled up in the idea of performing sets, reps, or weights for their own sake. The goal is to exhaust your target muscles—not to hit arbitrary reps with a preordained weight.

*Put every ounce of energy into working the target muscles on your isolation moves. Keep your form strict and squeeze your quads during extension, and contract your hamstrings during curls.

Cardio Type	Number	Duration	Description
Early morning cardio	1	25 minutes	This session will help jumpstart your body for leg training. Keep your cardio easy and light.

EXERCISE	COMMENT
Barbell squats Keep the tension in your legs for every rep—don’t cheat by using momentum.	6 SETS / 12, 10, 7, 3, 15, 20 REPS

Hack squat I keep this move smooth and steady throughout—about a one-and-a-half-second lower and raise.	4 SETS / 12, 8, 5, 15

Leg extensions My legs are parallel and my feet are flexed for this move.	5 SETS / 12, 10, 7, 3, 15 REPS

Lying leg curls I like to hold a contraction at the top of each rep to really feel my hamstrings work.	5 SETS / 12, 10, 7, 3, 15 REPS

Walking Lunge Your steps should be about shoulder-width apart to emphasize leg muscles while reducing the potential for injury.	3 SETS / Burnout*