Day 263 - Body Beast Build: Legs "Build Phase" Progress

Below is the improvement I saw on Build: Legs throughout the "Build" phase of Body Beast.

The resistance listed includes the entire weight used, including wearing my 20lb weighted vest (where applicable) as well as adding up weights in both hands (again, where applicable).

Build: Legs

Sumo Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs (did a few reps but then dropped to just the vest because I felt like I nearly pulled my groin)
8 reps - 20lbs

Day 18
15 reps - 45lbs
12 reps - 55lbs
8 reps - 70lbs
8 reps - 60lbs

Alternating Lunge

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs

Step-Up to Reverse Lunge

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 40lbs
12 reps - 60lbs
8 reps - 80lbs

Parallel Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 60lbs
12 reps - 80lbs
8 reps - 110lbs

Bulgarian Squat

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18
15 reps - 50lbs
12 reps - 60lbs
8 reps - 80lbs

Straight Leg Deadlift

Day 2
15 reps - 20lbs
12 reps - 40lbs
8 reps - 60lbs

Day 18

15 reps - 60lbs
12 reps - 70lbs
8 reps - 80lbs


Single Leg Calf Raise

Day 2
40lbs - 22 reps
40lbs - 18 reps

Day 18

70lbs - 12 reps
70lbs - 12 reps


Seated Calf Raises

Day 2
20lbs (each leg) - 15 reps
20lbs (each leg) - 15 reps

Day 18

50lbs (each leg) - 14 reps
50lbs (each leg) - 14 reps


In & Outs (Crunchy Frog on bench)

Day 2
20 reps
20 reps

Day 18
25 reps
25 reps

I also focused on perfect form throughout the routine, every week. My legs were incredibly sore for many days after the first round of this routine, but every time I did the routine after that, there was virtually no leg soreness the following days.

Quote of the day:
"Fortune favors the brave."
~ Publius Terence


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