Day 15:Legs

Now that you’re deeper into Operation Aesthetic, you should be motivated by what you’re seeing in the mirror. Guess what? It’s time to bring that positivity to the gym. Today is your third leg workout on my program, and you need to step up and work every set and rep as intensely as you did in the previous two leg workouts.

We’re beginning again with compound moves. At this point, you’ll be glad that you got them out of the way before you hit your isolation work—leg extensions and leg curls, followed by stiff-legged deadlifts.

OPERATION AESTHETIC NOTES

*When the weights get heavier, it’s going to be harder to execute, but it’s crucial that you keep proper form to avoid injury and to emphasize building your target muscles—quads and hamstrings—during this workout.

*You should have a great sense of accomplishment when you finish your leg presses even though you’re less than halfway through the workout—you’ve already completed the hardest part.

*Pay attention to the isolation moves at this point in your program, as they really help you emphasize the parts of your quads or hamstrings that are lagging.

Cardio	Sessions	Duration	Notes
Early morning cardio	1	25 minutes	This session will help jumpstart your body for leg training—keep it easy and light.

EXERCISE	COMMENT
Barbell squats Make sure to lower your hips to knee height or below for every rep—and keep control through the full set.	6 SETS / 12, 10, 7, 3, 15, 20 REPS

Leg presses For that last set, you can increase the pace to make it a full-on pumping movement.	5 SETS / 12, 10, 7, 3, 15 REPS

Leg extensions For the last set of this move, you can use a stagger, where you lift the weight halfway and then re-gather to raise it to a full extension/contraction.	5 SETS / 12, 10, 7, 3, 15 REPS

Lying leg curls Remember to keep your hips pressed into the pad throughout. Don’t use momentum to leverage the weight.	5 SETS / 12, 10, 7 3, 15 REPS

Stiff-legged deadlifts You can have a break at your knees, but keep that consistent throughout the entire set.	4 SETS / 12, 10, 7, 3 REPS