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Lower

Arnold Blueprint to Mass - Legs (Day 3)

Legs, built on 5 × 30/12/10/8/6 pyramid sets with 45 seconds rest.

  • Abdominals
  • Calves
  • Glutes
  • Hamstrings
  • Lower Back
  • Quadriceps

The workout

  1. Barbell squat5 × 30, 12, 10, 8, 6
  2. Stiff-legged barbell deadlift5 × 30, 12, 10, 8, 6
  3. Good morning5 × 30, 12, 10, 8, 6
  4. Barbell lunge5 × 30, 12, 10, 8, 6
  5. Leg extension (superset)5 × 30, 12, 10, 8, 6
  6. Seated leg curl (superset)5 × 30, 12, 10, 8, 6
  7. Standing calf raise (superset)5 × 30, 12, 10, 8, 6
  8. Seated calf raise (superset)5 × 30, 12, 10, 8, 6
  9. Cable crunch5 × 25
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Credit where it is due

This workout was adapted from Blueprint to Mass on SixPackSmackdown (Day 3 - legs, same pyramid scheme as Days 1-2).