I know it has been fun with these routines combining the classic 5 sets of 5 with the blood engorging FST-7 but we have finally come to the last installment of this series. It is of course leg day. Who doesn't like training legs, right?

It is only four exercises but it will prove to be a challenge.

Squats - 5 sets of 5 reps. After warming up, go heavy and stay heavy. Rest 2 minutes between sets. Once you finish, remember to return your weights. No one likes somebody not returning the plates back.

Stiff Legged Deadlifts - 3 sets of 12-15 reps. Most people notice that the leg muscles respond to higher reps so the squats are the only time you will go below 10 reps. Make sure you get a good stretch at the bottom and focus on form; not weight. Rest 90 seconds before moving on.

Leg Extension - 3 sets of 12-15 reps. 90 seconds rest. make sure you get a good contraction at the top of the movement and control it all the way through. If you let it bounce and use momentum, you only hurt yourself and won't get the full benefit of the movement.

Leg Press - FST-7, 7 sets of 15-20 reps, 30-45 seconds rest in between. If you are able to get all 7 for 20 reps you went too light. Don't be afraid of failure. It will benefit you here. Your legs will need the punishment if you want them to grow like they should. Make sure you flex and stretch the muscles in between sets. Keep water handy too.

Once you are done with this, hit calves with any routine you like, if you have the energy to. I hope you have enjoyed this series and I will be back soon with more ways to help you get in the best shape of your lives. Good luck and train hard!