Rise and grind. It's day one, and it's time to kick off your week strong with this leg workout.
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Today's day one. I'm up at 5:30 a.m., ready to get in breakfast and head to the gym for my first cardio session of the day. First, I need to let you know my weight. This morning, I was sitting at 224.6 pounds.
What's your current weight? Track and record that number and see how it changes in 8 weeks' time. As you drive to the gym today, listen to hard-hitting music that gets you ready to attack the weights with maximum effort. I like to blast Korn. Let me know what music gets you amped—I'm always looking for new tracks.
Anyone can start this program, but success depends on your actions and how committed you are to your goals. On the first day, you're bound to be motivated, but I need you to carry that on through this whole transformation. Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable. Today, we're crushing quads, lower abs, and calves. Let's have at it!
| Workout |
1. Morning Cardio - 20 Minutes
2. Hack Squat - 3 sets of 15 reps, rest 90 sec. Use 1.5 rep technique. Perform a full-ROM rep, then a rep that is only the lower half ROM. Both together are one rep.
3. Leg Press or Squat Press - 3 sets of 15 reps, 2 sec. pause
4. Giant Set
Leg Extensions - 2 triple dropsets of 10 reps. Perform 10 reps, reduce weight and rest for 10 seconds, perform another 10 reps, reduce weight and rest 10 seconds again, and perform 10 more reps.
Bodyweight Walking Lunge - 2 sets of 10 reps per leg
Bodyweight Squat - 2 sets of 10 reps per leg
5. Seated Calf Raise - 5 sets of 30 reps, rest 90 sec.
6. Superset
Hanging Leg Raise - 3 sets to failure, no rest
Lying Leg Raise - 3 sets to failure, rest 90 sec.
7. Evening Cardio
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