Welcome to Operation Dad Bod. This is how you’re going to get into peak physical shape in as little time as possible. With the recent birth of my son, I have less and less time. So between that and my business, which is helping people lose weight and build muscle, I am going to be pressed for time.
This program requires you to work out 4 days a week for less than 5 hours total, including strength training and conditioning. Today, we’re doing lower body and training our legs.
CALF RAISES (3×10 reps)
You can use any machine you have available to you. The one I have on your program is a leg press calf raise, because that’s found universally at basically every gym. It’s really important that you do warm up sets when training. It’s going to get you primed to move that heavy weight, and it’s going to make sure that you’re safe and less likely to get injured.
For me, I like to do my calf raises somewhere between 10 and 15 repetitions. If I’m a little short of those repetitions, it doesn’t matter as long as I go to failure. For calf raises, this is the most effective thing you can do to grow your calves.
TIBIA RAISES (2×10 reps)
This is focusing on the front portion of your shin. This is an overlooked exercise that is going to make your calves look bigger. Yes, there’s a lot of emphasis on calves on this program because most people need to work on this muscle group.
ASSISTED STIFF LEG DEADLIFTS (2×10 reps)
I do these one leg at a time, and I use straps because grip can be a limiting factor when doing stiff-legged deadlifts. I like to hold onto something because I want to be really stable while doing this exercise. It’s a primarily hamstring exercise. The key here is to push through my legs. My hand is just there to stabilize. I’m doing all the movement with my hamstring.
LEG PRESS (2×10 reps)
This is our first quad movement of the day. I love this Arsenal leg press because it allows me to get full range of motion. But the key with your leg press is to make sure that your ass, both your bottom and your top portion, stay on the pad. You do not want your ass cheeks to lift up from this pad, because then it means that your spine is going to be rounding.
I aim for 10 reps here, I fell a little short, but all that’s important is that I train towards failure, really pushing through my heel when I’m doing this leg press. There are four parts of the quadricep that leg press that I did. It primarily works the vasti muscles.
LEG EXTENSION (2×10 reps)
This leg extension, it works up in the quad muscle that connects with your hip flexor, which is the rectus femoris. So that’s why there’s not redundancy in doing these two movements. They’re both essential movements. An alternative for leg extensions would be sissy squats. An alternative for leg press would be some form of traditional squat. I really find leg extensions to be very effective for me and really allow me to work that upper quad portion.
LYING LEG CURL (2×10 reps)
This exercise is particularly effective when your heels get to your glutes, the shortened portion. I like to set it up so that I get a deep stretch at the bottom portion. I want my legs to fully be able to extend while doing this exercise. The stretch is helpful for the hamstrings and the calves. It’s not so essential for the quadriceps.
I like this machine in particular because It really lets me get a deep stretch at the bottom. I try to keep my body flush against the pad, really grip onto the handles, and then drive my heels to my glutes while doing this exercise.
ABDUCTORS (2×10 reps)
This works the glute medius, the side glutes. Make sure that your abs are braced, your back is into the pad, you’re pushing our knees apart, that your feet are in these sternums, and you’re really driving. I get about 20 reps here, but your program calls for 10.
That is it. We featured every possible muscle of the lower body today while training. My name’s Jacob Zemer. I’m a coach who’s helped thousands of people get in the best shape of their life. Go to https://www.jacobzemer.com/app-lp/ to start a free 7-day trial of my fitness app today.
