The last leg day of the program keeps the goblet squat and pushes every number. Goblet squats for 14, 12, 10 and 10, forward lunges for 6, 6, 5 and 5 per leg, single leg deadlifts for 6, 5, 4 and 4 per side and calf raises for 16, 16, 14 and 14 - 4 sets each, 30 seconds between sets and 2 minutes between exercises. The squat is drawn as the goblet version - one dumbbell held against the chest - and it opens on 14, the highest squat set in the program.
Every ladder here finishes flatter than it did on Day 19: the lunges hold 5 for two sets, the single leg deadlifts hold 4 for two, the calves 14 for two. A ladder that levels out at the bottom means the fourth set is no longer the emergency set - you arrive at it with enough left to match the third. The single leg deadlift is on its final outing, dumbbell in the hand opposite the standing leg, and after three appearances the balance should be the least of it; the hamstring of the standing leg is the story now.
Goblet squat with the elbows inside the knees at the bottom and the heels down; 14 reps is long enough that the chest will want to fold - keep it up. Forward lunges long, back knee hovering, front heel driving. Single leg deadlift: soft knee, back leg reaching, one straight line at the bottom, square hips, and stand up by pulling the hip through rather than lifting the chest first. Calf raises full range, a squeeze at the top, slow return.
Fourteen squats open the last leg day of the month - the legs walked in on Day 3 with twelve and are leaving with more.
Make it Harder: Do the forward lunges as walking lunges, travelling across the room and back.
Make it Easier: Start the goblet squats at 12 and end the calf raises at 12 rather than 14.
