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8-Week Hardcore Daily Video Trainer - Banner Image

Day 50:Quads, Calves & Lower Abs

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 the beginning of the end; week 8 is upon us! As always, I’m checking my weight this morning to see where I am compared to last week where I came in at 211.8 lbs. The scales are showing a small increase this week, up to 212.2 lbs, which I’m more than happy with. There’s absolutely no question about it that I’m leaner than ever before and I’m carrying more muscle as well—the mirror doesn’t lie.

Before legs today, I’m having a soak nice and early in the bath. Over the weekend I cycled, swam, hit the StairMaster and even did a 5K jog for charity. All this activity has meant that my quads are a bit more tender than usual this time of the week, so I’m having a bath to help increase blood flow into the area and help reduce inflammation before today’s savage quad workout.

Do I need to remind you that we have just 5 workouts left together on this program? Don’t you even consider taking it easy now; buckle up because this is going to be an intense last week. I’m taking no f***ing prisoners!

Your cardio has now also gone up another 5 minutes per session, which means you’re now doing 55 minutes every AM and PM. Tag me on your socials using #HCTReboot to let me know you're getting it done!

Morning Cardio - 55 Minutes

Quads, Calves & Lower Abs Workout

Legs

1. Hack Squat
5 Sets x 30, 25, 20, 15, 10 Reps

- 30 seconds of rest after the first set.
- 25 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 15 seconds of rest after the fourth set.

2. Leg press
5 Sets x 10, 15, 20, 25, 30 Reps

- 10 seconds of rest after the first set.
- 15 seconds of rest after the second set.
- 20 seconds of rest after the third set.
- 25 seconds of rest after the fourth set.

SUPERSET (5 Sets)

3a. Seated Calf Raises
30, 25, 20, 15, 10 Reps

3b. Decline Lying Leg Raises*
30, 25, 20, 15, 10 Reps

*Add a slight twist at the top of the movement, alternating sides each rep.
- 60 seconds of rest after the first superset.
- 50 seconds of rest after the second superset.
-40 seconds of rest after the third superset.
- 30 seconds of rest after the fourth superset.

SUPERSET (5 Sets)

4a. Decline Lying Leg Raises*
30, 25, 20, 15, 10 Reps

4b. Seated Calf Raises
30, 25, 20, 15, 10 Reps

*Add a slight twist at the top of the movement, alternating sides each rep.
- 20 seconds of rest after the first superset.
- 30 seconds of rest after the second superset.
- 40 seconds of rest after the third superset.
- 50 seconds of rest after the fourth superset.

Evening Cardio - 55 Minutes

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