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Unlike yesterday’s double workout, today is a single leg-focused session with cardio as a warm-up, similar to your previous leg days in phases one and two. Unlike those routines, however, you’ll be upping the intensity of today’s workout with pre-exhaust sets prior to the leg press and straight-legged deadlift, and dropsets on both of those big movements.
If you’ve been itching for a leg day that will leave you in a puddle, you’ve found it! Just don’t let your passion for the workout distract you from the overall goal of the Rewired Trainer, which is to build sustainable fitness and nutrition habits to last a lifetime.
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Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Dumbbell Step Ups]()
![Dumbbell Step Ups]()
Dumbbell Step-Up (with knee raise)
1 set of 12 (each leg)![Romanian Deadlift]()
![Romanian Deadlift]()
Romanian Deadlift (with dumbbells)
1 set of 20 reps-
Superset
![Leg Extensions]()
![Leg Extensions]()
Leg Extension
3 sets of 10 reps![Leg Press]()
![Leg Press]()
Leg Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Seated Leg Curl]()
![Seated Leg Curl]()
Seated Leg Curl
3 sets of 10 reps![Stiff-Legged Dumbbell Deadlift]()
![Stiff-Legged Dumbbell Deadlift]()
Stiff-Legged Dumbbell Deadlift
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Dumbbell Lunges]()
![Dumbbell Lunges]()
Dumbbell Lunge (alternating)
3 sets of 15, 12, 10 reps![Standing Calf Raises]()
![Standing Calf Raises]()
Standing Calf Raise
3 sets of 15, 12, 10 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 15, 12, 10 reps
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