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The 21-Day Shred: The Lower Body Muscle Standard Workout


MEN'S FITNESS digital director Mike Simone demonstrates the routine. For more magazine insider info, follow him on Instagram, Facebook, and Twitter

DOWNLOAD The 21-Day Shred app for iOS to get the full training program, diet, and more. No iOS? No problem. Get a COPY of the PDF.


Complete this routine once per week - Monday

1. Barbell squat, 6 sets 8-12 reps (3 sets front squat, 3 sets back squat)
2. RDL or Stiff-leg deadlift, 4 sets 8-12 reps (dumbbell or barbell)
3. Bulgarian split squat, 3 sets 12-15 reps
4. Dumbbell step up, 3 sets 12-15 reps
5. Glute Ham Raise, 3 sets 10 reps
6. Walking Lunge, 3 sets 10-12 reps
7. (Optional) Bodyweight squat, 100 reps as quickly as possible.


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