Lower (Hypertrophy) #1

Do a full-body warm-up consisting of dynamic exercises like leg swings, arm circles, jumping jacks, and high knees.

Sets & Reps: 5 sets of 8 reps Intensity: Use approximately 70% of your 1RM (target RPE 7; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs weekly. If you miss reps or your form breaks down, reduce the weight by 15 lbs in the next session. After repeated failures (3 consecutive sessions), switch to biweekly progression.

Sets & Reps: 3 sets of 6 reps Intensity: Use approximately 70% of your 1RM (target RPE 7; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs weekly. If you miss reps or your form breaks down, reduce the weight by 15 lbs in the next session. After repeated failures (3 consecutive sessions), switch to biweekly progression.

Sets & Reps: 3 sets of 6 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.

Sets & Reps: 5 sets of 15 reps Progression: Increase weight by 5–10 lbs weekly. If you miss reps or your form breaks down, reduce the weight by 15 lbs in the next session. After repeated failures (3 consecutive sessions), switch to biweekly progression. Progression: Increase weight by 5–10 lbs 3 weekly.

Sets & Reps: 3 sets of 10 reps Intensity: Use approximately 70% of your 1RM (target RPE 8; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.

Sets & Reps: 3 sets of 6 reps Intensity: Use approximately 75% of your 1RM (target RPE 9; finish each set feeling like you could perform 2 more reps) Progression: Increase weight by 5–10 lbs 3 weekly.