Day 27:Calves & Hamstrings

Today’s workout begins with standing calves raises using occlusion bands to really pump in some blood. Note that I band my legs just below the knees and I start with light weights. I performed 6 sets with the bands for high reps with only 30 seconds between sets. Then I performed 3 sets with heavy weights after I removed the bands.

After that, I put the bands back on for leg press calf presses, a move I really love. I believe this exercise is best performed with moderate reps and moderate weights. And so it makes sense to perform it with occlusion bands to increase the pump. That’s all for calves, and it’s on to hamstrings, the major focus of today’s workout.

The first hamstrings move is lying leg curls, which you should know by now is my favorite exercise for this body part. Again, make sure you keep your legs up and your butt down to emphasize hams. You can bring your knees off the pads at the top of the rep to force a deeper contraction into your hamstrings for better isolation. You can also place your feet together to emphasize the insides of your hamstrings to create that inner thickness at the back of your legs. I included 6 sets of occlusion, and my hamstrings felt fried after only about 3 sets. After I took off the bands, I went just a little heavier, emphasizing the beginning of the reps to focus on the bottom portions of my hamstrings for the remaining sets. Also notice that I pause for a second or so between each rep as an intensifying technique for these sets without bands.

Next up is stiff-legged dumbbell deadlifts. I think all forms of stiff-legged deadlifts are great for building hamstrings, and I really like all variations of this movement. They work the hamstrings from top to bottom, and they’re a very important move to have in your arsenal. Always hinge from the hips, not from your lower back. Pull your butt under you as you rise, and keep your lower back flat throughout, especially at the bottom of the movement.

Then I do stiff-legged deadlifts in the hack squat machine, a unique move. I perform these facing the pad with my head tucked underneath my shoulders on the pad. This needs to be performed with a light weight because it’s a complicated move.

Follow this with a superset of seated leg curls and leg presses on a Cybex machine. I like the Cybex machine because of its higher angle, but you can use a different legs press machine—just look for one with the highest angle. Place your feet high and wide on the platform to emphasize hamstrings while bringing in a little bit of quads.

I have to be honest—it felt really good to train these muscles groups because I’m getting over a couple nagging hamstrings injuries. I never leave the gym and think, “I wish I hadn’t gone.” It’s always good to get in and do what you can do.

Next up is abs if you feel you need to work on them. If you’re not happy with how your abs look as you’re dieting, then you should train them twice a week. The exercises I recommend for the second workout of this week are basic floor crunches and Russian twists.

With floor crunches, you should place the soles of your feet on the floor close to your butt and then pull your body up and close to your knees and contract your rectus abdominis (your six-pack). Really suck in this muscle as you contract and hold it tight as you release, feeling the stretch. Only rest 30 seconds between sets.

For lower-body Russian twists, lie on your back and splay your arms wide to anchor yourself. Extend your legs straight above your hips, and then allow your straight legs to lower to the floor on one side using the control of your abdominal muscles. Keep your upper body in place. Then, holding your abs tight and without using momentum raise your legs back to the starting position and lower to the other side. Keep rest between sets to 30 seconds. This move targets your intercostals as well as the lower portion of your six pack.


Download the Workout


Morning cardio



Perform 50 minutes before consuming food


Standing Calf Raises 9 sets x 15-20 reps
Leg press Calf Presses 5 sets x 12-15 reps
Lying Leg Curls 11 sets x 10-15 Reps
Stiff-legged Dumbbell Deadlifts 3 sets x 15  reps
Stiff-legged deadlifts in Hack Squat 4 sets x 12-15 reps
Superset Movement A:
Seated Leg curls (With occlusion bands)
3 sets x 20-25 reps
Superset Movement B:
Leg Presses (With occlusion bands)
3 sets x 20-25 reps

Floor crunches



Emphasize the contraction

Russian twists



To each side

Post-workout cardio



Perform 35 minutes immediately after weight-training or add this session later in the evening



You’ve seen me carrying around a big bottle with pink fluid during many of my workouts in the videos. That’s IN-KAGED, which provides PurCaf Organic Caffeine and other ingredients that support you during your workouts. Because I’m a bigger human, I also add a scoop each of pure L-Citrulline, fermented BCAAs, and Hydra-Charge. Citrulline helps drive production of nitric oxide (NO), allowing your blood vessels to relax for greater delivery of blood, oxygen, and nutrients to your working muscles. BCAAs encourage muscle protein synthesis for better workouts and recovery, and Hydra-Charge provides additional electrolytes to promote hydration during workouts.

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