Day 310 - Body Beast Bulk: Legs "Bulk Phase" Progression

Below is the improvement I saw on Bulk: Legs throughout the "Bulk" phase of Body Beast. I have played a lot of competitive sports growing up, including hockey and soccer, so my legs have always been a strong point in my training. I am quite impressed with the improvements I saw over the 6 weeks of the Bulk Phase with my legs!

NOTE - All weights listed include total weight moved. For example, if a weight listed is "100lbs" that includes a 40lb dumbbell in both hands along with my 20lb weighted vest.

Bulk: Legs

Front to Back Lunge

Day 23
12 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs

Day 59
12 reps - 60lbs
10 reps - 80lbs
8 reps - 100lbs

Squat

Day 23
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs
8 reps - 100lbs
12 reps - 80lbs
15 reps - 60lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 140lbs
8 reps - 140lbs
12 reps - 100lbs
15 reps - 80lbs

Full to 1/2 Sumo Squat Force Set

Day 23
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs


Day 59
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs


Split Squat

Day 23
15 reps - 50lbs
12 reps - 70lbs
8 reps - 90lbs
8 reps - 90lbs
12 reps - 70lbs
15 reps - 50lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 120lbs
8 reps - 120lbs
12 reps - 100lbs
15 reps - 80lbs


Stiff Leg Deadlift

Day 23
15 reps - 70lbs
12 reps - 80lbs
8 reps - 90lbs
8 reps - 80lbs


Day 59
15 reps - 80lbs
12 reps - 90lbs
8 reps - 100lbs
8 reps - 90lbs


Alternating Side Squat

Day 23
10 reps - 60lbs
10 reps - 70lbs
10 reps - 70lbs


Day 59
10 reps - 70lbs
10 reps - 70lbs
10 reps - 70lbs


Single Leg Calf Raise

Day 23
45lbs - 25 reps + 35lbs - 20 reps
45lbs - 25 reps + 35lbs - 20 reps


Day 59
45lbs - 30 reps + 35lbs - 20 reps
45lbs - 30 reps + 35lbs - 20 reps


In & Outs

30 secs - 20 reps
30 secs - 25 reps

At the end of the routine, I swap out "Beast Abs" for In & Outs for a couple reasons. 1, I am not a fan of the "Beast Abs" exercise. I find it far too easy and pointless to be perfectly honest. 2, I wear my weighted vest throughout the entire routine so laying down on the ground to do Beast Abs is not an option. Instead, I sit on the bench and bring my knees in towards my chest and out again.

This routine is an absolute monster if you really attack your legs. I will be looking forward to getting a proper squat rack with Olympic Bar and weight plates for future rounds to really go after my legs.

Quote of the day:
"Don’t count the days, make the days count."
-Muhammad Ali

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