Because of this, the first exercise in this program is performed in straight sets, while the remaining exercises are performed in supersets with multiple joints, with short rest intervals between sets and a high volume of work.

Notes

You can warm up as many times as you need to, but never to the point of muscular failure.

Pick a weight that enables you to complete the specified number of reps before experiencing muscle failure.

To maintain muscle mass and keep your metabolism high while dieting, the first workout is performed with heavier weights.

Keep your heart rate up and your rest periods brief to make this as much an aerobic exercise as a muscle-building one.

THE WORKOUT

1. Smith machine back squat

4 sets, 8-10 reps (2 sets with your feet underneath and 2 sets with your feet out front.)

2. Leg Press

Superset with Goblet Squat

3 sets, 10-12 reps (No rest.)

3. Goblet Squat

Superset with Leg Press

3 sets, 10-12 reps (Rest only as needed.)

4. Barbell reverse lunge

Superset with Leg Extension

3 sets, 10-12 reps per leg (No rest.)

5. Leg Extensions

Superset with Barbell Reverse Lunge

3 sets, 12-15 reps (Rest only as needed.)

6. Lying Leg Curls

Superset with Donkey Calf Raise

4 sets, 10-12 reps (No rest.)

7. Weighted donkey calf raise

Superset with Lying Leg Curls

4 sets, 12-15 reps (Rest only as needed.)