Lower (Hypertrophy) #1
Exercises
Warm Up
Do a full-body warm-up consisting of dynamic exercises like leg swings, arm circles, jumping jacks, and high knees.
1 set
Squat (Barbell)
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.
5 sets
5-8 reps
Rest 3min 0s
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Romanian Deadlift (Barbell)
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.
3 sets
8 reps
Rest 3min 0s
Seated Leg Curl (Machine)
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.
3 sets
8 reps
Rest 2min 45s
Standing Calf Raise
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.
5 sets
15 reps
Rest 40s