Day 22:Legs

Here’s the good news: You’re at the halfway point for leg training on Operation Aesthetic after you finish this workout. If you’re sticking to your nutrition and supplement programs while continuing to pound out solid workouts, then you should congratulate yourself! Take a selfie or post your thoughts to social media.

Even if you don’t do that, you should be keeping track of your progress through pictures, videos, and a written journal. As you get deeper into Operation Aesthetic you’re going to find stumbling blocks and solutions. And you’ll want to remember what those are the next time you follow a fat-loss program.

OPERATION AESTHETIC NOTES

*You not only want to choose positions for each exercise that are comfortable, but you also need to think about whether you’re doing this to prevent injury or emphasize your strongest muscles. Shift up your leg positions and angles to target weaknesses as they become more apparent on Operation Aesthetic.

*As you get deeper into my fat-loss program, you may feel your energy flagging a bit. You can use techniques such as rest-pause to complete your set. To do this, you set the weight down for just a few seconds (up to about 5), and then you complete the next rep or two. Keep doing this until you complete all reps.

Early morning cardio

25 minutes

This session will help jump-start your body for leg training—keep it easy and light.

EXERCISE	COMMENT
Barbell squats Notice that I point my toes outward just a bit—that’s comfortable for me.	6 SETS / 12, 10, 7, 3, 15, 20 REPS

Leg presses Extend your legs fully, but do not lock out at the top of each rep.	5 SETS / 12, 10, 7, 3, 15 REPS

Leg extensions You can use the rest-pause principle if needed for this move.	5 SETS / 12, 10, 7, 3, 15 REPS

Lying leg curls For the last drop set, really emphasize the stretch and contraction with the lighter weight.	5 SETS / 12, 10, 7 3, 15 REPS

Stiff-legged deadlifts Press through your heels for this move.	4 SETS / 12, 10, 7, 3 REPS

Post-Workout cardio

25 minutes

You can also perform this later in the day rather than after your weight-training workout.

TIP: You already know that I include a drop set at the end of virtually every exercise, and that I tell you how many reps to perform. But honestly, I’m not counting reps. I’m just burning out with really strict reps with lighter weight. I just go until I can’t perform another rep without breaking form. My rep schemes are a recommendation, not an absolute.