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Operation Aesthetic Header

Day 22:Legs

Operation: overview
Overview: training
Overview: nutrition objectives
Overview: legs
Overview: chest
Overview: back
Overview: shoulders
Overview: arms
Day 1: legs
Day 2: chest
Day 3: back
Day 4: active rest & abs
Day 5: shoulders
Day 6: arms
Day 7: rest & re-evaluate
Day 8: legs
Day 9: chest
Day 10: back
Day 11: active rest & abs
Day 12: shoulders
Day 13: arms
Day 14: rest and re-evaluate
Day 15: legs
Day 16: chest
Day 17: back
Day 18: active rest & abs
Day 19: shoulders
Day 20: arms
Day 21: rest & re-evaluate
Day 22: legs
Day 23: chest
Day 24: back
Day 25: active rest & abs
Day 26: shoulders
Day 27: arms
Day 28: rest & re-evaluate
Day 29: legs
Day 30: chest
Day 31: back
Day 32: active rest & abs
Day 33: shoulders
Day 34: arms
Day 35: rest & re-evaluate
Day 36: legs
Day 37: chest
Day 38: back
Day 39: active rest & abs
Day 40: shoulders
Day 41: arms
Day 42: rest & re-evaluate
Day 43: legs
Day 44: chest
Day 45: back
Day 46: active rest & abs
Day 47: shoulders
Day 48: arms
Day 49: rest & re-evaluate
Day 50: legs
Day 51: chest
Day 52: back
Day 53: active rest & abs
Day 54: shoulders
Day 55: arms
Day 56: rest & re-evaluate

Here’s the good news: You’re at the halfway point for leg training on Operation Aesthetic after you finish this workout. If you’re sticking to your nutrition and supplement programs while continuing to pound out solid workouts, then you should congratulate yourself! Take a selfie or post your thoughts to social media.

Even if you don’t do that, you should be keeping track of your progress through pictures, videos, and a written journal. As you get deeper into Operation Aesthetic you’re going to find stumbling blocks and solutions. And you’ll want to remember what those are the next time you follow a fat-loss program.

OPERATION AESTHETIC NOTES

*You not only want to choose positions for each exercise that are comfortable, but you also need to think about whether you’re doing this to prevent injury or emphasize your strongest muscles. Shift up your leg positions and angles to target weaknesses as they become more apparent on Operation Aesthetic.

*As you get deeper into my fat-loss program, you may feel your energy flagging a bit. You can use techniques such as rest-pause to complete your set. To do this, you set the weight down for just a few seconds (up to about 5), and then you complete the next rep or two. Keep doing this until you complete all reps.

Early morning cardio

1

25 minutes

This session will help jump-start your body for leg training—keep it easy and light.

EXERCISE

COMMENT

Barbell squats

Notice that I point my toes outward just a bit—that’s comfortable for me.

6 SETS / 12, 10, 7, 3, 15, 20 REPS

Leg presses

Extend your legs fully, but do not lock out at the top of each rep.

5 SETS / 12, 10, 7, 3, 15 REPS

Leg extensions

You can use the rest-pause principle if needed for this move.

5 SETS / 12, 10, 7, 3, 15 REPS

Lying leg curls

For the last drop set, really emphasize the stretch and contraction with the lighter weight.

5 SETS / 12, 10, 7 3, 15 REPS

Stiff-legged deadlifts

Press through your heels for this move.

4 SETS / 12, 10, 7, 3 REPS

Post-Workout cardio

1

25 minutes

You can also perform this later in the day rather than after your weight-training workout.

TIP: You already know that I include a drop set at the end of virtually every exercise, and that I tell you how many reps to perform. But honestly, I’m not counting reps. I’m just burning out with really strict reps with lighter weight. I just go until I can’t perform another rep without breaking form. My rep schemes are a recommendation, not an absolute.


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