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8-Week Hardcore Daily Video Trainer - Banner Image

DAY 1: Quads, Lower Abs & Calves

Overview: 8-week hardcore trainer
Overview: training
Overview: nutrition
Overview: supplements
Day 1: quads, lower abs & calves
Day 2: chest & shoulders
Day 3: arms
Day 4: lower back, hamstrings & upper abs
Day 5: upper back & calves
Day 6: active rest day
Day 7: active rest day
Day 8: quads, lower abs & calves
Day 9: chest & shoulders
Day 10: arms
Day 11: lower back, hamstrings & upper abs
Day 12: upper back & calves
Day 13: active rest day
Day 14: active rest day
Day 15: legs, calves & lower abs
Day 16: chest & shoulders
Day 17: arms
Day 18: hamstrings, lower back & upper abs
Day 19: back & calves
Day 20: active rest day
Day 21: active rest day
Day 22: quads, calves, and lower abs
Day 23: chest & shoulders
Day 24: arms
Day 25: hamstrings, lower back & abs
Day 26: back and calves
Day 27: active rest day
Day 28: active rest day
Day 29: quads
Day 30: chest & shoulders
Day 31: arms
Day 32: hamstrings, lower back & upper abs
Day 33: upper back & calves
Day 34: active rest day
Day 35: active rest day
Day 36: quads & calves
Day 37: chest & shoulders
Day 38: arms
Day 39: hamstrings, lower back & upper abs
Day 40: upper back & calves
Day 41: active rest day
Day 42: active rest day
Day 43: quads, calves & lower abs
Day 44: chest & shoulders
Day 45: arms
Day 46: hamstrings, lower back and upper abs
Day 47: back & calves
Day 48: active rest day
Day 49: active rest day
Day 50: quads, calves & lower abs
Day 51: chest & shoulders
Day 52: arms
Day 53: hamstrings, lower back & upper abs
Day 54: upper back & calves
Day 55: judgement day!
Day 56: photo shoot day

It’s day one and I’m up at around 5:30 a.m., ready to get my breakfast down and head to the gym for my first cardio session of the day. But first, I need to tell you what my weight was this morning…I was sitting at 224.6 lbs.
What are you weighing in at? Let’s see where we end up in 8 weeks’ time.
When you're driving to the gym, try and listen to some hard-hitting music or any type of music that gets your head in the right state of mind so you'll be ready to attack the weights with maximum effort. I like to listen to music like Korn on my way to the gym as I imagine taking myself through sets of my upcoming workout with crazy intensity. Let me know what music you guys listen to. I'm always looking for new tracks.
Everybody has the same opportunity to start this program, just as we all have our own obstacles to deal with. The real difference lies within your own action, and this depends on how committed you are to your goals. On the first day, you’re bound to be motivated, but I need you to carry that on through this whole transformation.
Tag me on your socials with #HardcoreTrainer2 and let me know where you are at so I can hold you accountable.

Today we’re crushing quads, lower abs and calves. Let’s have it!

Morning Cardio - 20 Minutes

Quads, Lower Abs & Calves Workout

Quads

1. Hack Squats
3 Sets x 15 Reps (1.5 rep variation)
- 90 seconds of rest between sets

2. Squat Press
3 Sets x 15 reps (2-second pause at the bottom)
- 90 seconds of rest between sets

Giant Set (2 Rounds Total)

3a. Leg Extensions*
Triple Drop Set 10/10/10 Reps
*Perform 10 reps, reduce the weight and complete another 10 reps, then reduce the weight and do 10 more reps.
- Rest for 10 seconds between drop sets.
3b. Walking Forward Lunges
10 reps
3c. Bodyweight Squats
10 reps
3d. Walking Forward Lunges
10 Reps
- 90 seconds of rest between giant sets

Calves

4. Seated Calf Press
5 Sets x 30 Reps
- 60 seconds of rest between sets

Lower Abs Superset

(3 Sets Total)

5a. Hanging Leg Raises
Failure
5b. Lying Leg Raises
Failure
- 60 seconds of rest between supersets

Evening Cardio - 20 Minutes

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