Gym - Leg Day (Hypertrophy Focus)
You recently completed an upper body hypertrophy session. Today we focus on building volume and muscle mass in the quadriceps, hamstrings, glutes, and calves.
Warmup
(3)Stationary Bike
Pedal at a moderate pace to increase your heart rate and warm up the knee and hip joints.
Dynamic Leg Swings
Swing each leg forward and backward, then side to side, to improve hip mobility.
Bodyweight Squat
Perform slow, controlled squats to activate the glutes and quadriceps.
Main Workout
(7)Barbell Squat
Weight is total bar weight. Keep your chest up and back flat as you lower your hips until thighs are parallel to the floor.
Leg Press
Weight is total weight. Place feet shoulder-width apart on the platform and lower until knees are at 90 degrees, avoiding locking your knees at the top.
Stiff-Legged Barbell Deadlift
Weight is total bar weight. Maintain a slight bend in the knees and hinge at the hips, lowering the bar along your shins to target the hamstrings.
Dumbbell Walking Lunges
Weight is per dumbbell. Hold a dumbbell in each hand and take long strides, ensuring your front knee stays behind your toes.
Leg Extension
Weight is per side of the cable stack. Sit with your back against the pad and extend your legs fully, squeezing the quadriceps at the top.
Lying Leg Curl
Weight is per side of the cable stack. Lie face down and curl the weight toward your glutes, keeping your hips pressed into the bench.
Standing Calf Raise
Weight is total weight. Stand on the edge of a platform and rise onto your toes, holding for a second at the top before lowering your heels below the platform.
Cooldown
(3)Standing Quad Stretch
Pull one heel toward your glute while standing tall to stretch the front of the thigh.
Seated Hamstring Stretch
Sit with legs extended and reach forward toward your toes, keeping your back straight.
Standing Calf Stretch
Place your hands against a wall and extend one leg back with the heel flat on the floor.