Just because you have no intention of posing on the Mr. Olympia stage doesn't mean you shouldn't try to get a bodybuilder's physique.

Anyone can benefit from a ripped midsection, but jacked arms and a lean waistline is something from which anyone can benefit. And, thankfully, you don't have to spend years trying to build a massive body—just a few months of focused effort and energy will do the trick. The key to the New Bodybuilding Workout Program is dedication. Four workouts a week isn't exactly easy, but if you stick with it you'll be sure to get results.

This workout, the second of four in the program, focuses on legs and core. You'll open up with the squat, Romanian deadlift, and walking lunge—three absolute classics of leg development. From there, you'll move into more specific exercises that isolate specific leg muscles (like your calves), and then into a mini-circuit of abs moves for that midsection definition you crave.


Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more total body workouts:

Check out the ultimate total-body workout routine to build maximum muscle, the best 20-minute total-body workout, and the best full-body fat-loss workout.