Today, you’ll be training hamstrings and calves. You can also add in abs training if that’s a lagging body part. However, if you have a greater need to shed body fat than build abdominals, then put more attention into training your legs today and larger muscle groups on other days. That plus cardio is what reveals abs—abs work mostly hones what you’ve already developed that will be revealed with dieting, cardio and intense weight training.

My comments on hamstrings and calves training is similar to that for my Day 10 workout during Week 2. Here are those bullet points:

  • For lying leg curls, you’ll perform 3 feeder sets before you wrap or band your legs at the upper thigh. Then you’ll perform 4 occlusion sets. For all 7 of these sets you’ll keep rest to about 30 seconds (plus the time it takes to wrap your legs).

  • Keep your weights light to moderate for Smith machine stiff-legged deadlifts—your hamstrings will be engorged since you’ve removed the bands.

  • Add the bands back for seated curls. You don’t want to keep the bands on for an excessively long period—usually about one exercise or 3-6 sets. However, you can use them again after performing an exercise in between without them.

  • I bend over for standing legs curls to recruit additional hamstrings work. You can see this in the screen capture and today’s video.

  • For legs-press calves raises, place your toes on the bottom of the platform and your heels off to allow them to travel beyond at the lowest point of the movement.

  • My last move for legs on this day is standing calves raises to target the backside of the calves (the gastrocnemius).

For abs, begin with lying bench leg lifts to work your lower abs followed by cross-body crunches to target your upper rectus as well as your obliques.

Performing lying legs lifts on a bench allows you to lower your feet below parallel to get a great stretch in your lower rectus. Really emphasize that stretch and then bring your legs up to about 45 degrees. You can place your butt about halfway on the bench to emphasize the stretch, but then lift it up as you raise your legs, really forcing a contraction into your abs.

For cross-body crunches, lie on the floor and place the soles of your feet on the floor in a comfortable position. Put your hands at your head, but never pull with your arms. Using the power of your abs, raise your upper body, bringing your elbow toward the opposite knee. Contract both your six-pack and your obliques on the side of your forward elbow. Alternate sides until you’ve completed 20 reps for each.


Download the Workout


Morning cardio



Perform 45 minutes before consuming food


LYING LEG CURL 7 Sets x 15-20 Reps
Smith machine stiff-legged deadlifts 5 Sets x 15-20 Reps
Seated legs curl 4 Sets x 30 Reps
Bent-over single-legs curl 4 sets x 12-15 reps (each leg)
Seated leg press calf raise 6 sets x 10 reps
STANDING CALF RAISE 4 sets x 10-15 reps

Lying bench leg lifts



Cross-body crunches


20 Each Side




Perform 30 minutes immediately after weight-training or add this session later in the evening



One thing that’s important for every bodybuilder to understand is gym etiquette. Recently, I saw a guy using the cable rowing machine to do one-arm dumbbell curls when I wanted to go directly to my cable rowing exercise. This guy could have been doing his one-arm dumbbell curls on any other bench—there were a few others that were open. Make sure you choose the appropriate place to perform all of your exercises. Don’t be an asshole—in the gym or anywhere else. So, that’s today’s tip: Do your workout, and don’t be an asshole.

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