We know you probably don't plan to strut on stage during the Olympia any time soon. But that doesn't mean you can't get huge benefits from having the physique of a bodybuilder. With a diced midsection and lower body, you'll be more athletic and build up your endurance so you can handle whatever life throws at you. 

A quick reminder: For next week, repeat the four workouts in the New Bodybuilding Workout Program in order, using heavier weights if you can handle them. After four weeks, you should start seeing the results of your hard work. 

Directions:

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 lower-body workouts:

Check out the MMA lower-body power workout, the 30 best leg exercises of all time, and the 10-minute HIIT workout to target your lower body.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.