Legs - Hypertrophy Focus
(Week 4, Muscle Max Split)Day Overview
This session is designed to maximize hypertrophic stimulus on the legs through high-volume, controlled movements emphasizing mechanical tension and muscle fatigue. The workout incorporates compound lifts for overall mass, isolation for detail, and varied angles to target all parts of the quadriceps, hamstrings, glutes, and calves. The approach follows an aggressive volume progression, pushing muscular fatigue safely with strict form, and integrating advanced techniques like drop sets to break through plateaus. The session aims to induce maximal muscle growth in the legs, supporting weak points and overall leg development.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 8-10 reps with a controlled tempo, focusing on full depth and strict form to maximize mechanical tension. Use an RPE of 8 on the first set, progressing to RPE 9-10 on the final sets. Rest 90 seconds between sets. This compound movement is essential for overall mass and strength development in the quads, hamstrings, glutes, and core.
Working Sets:
4
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Execute 4 sets of 10-12 reps with a slow eccentric phase (3 seconds) and explosive concentric. Maintain RPE of 8-9, pushing close to failure without compromising form. Rest 90 seconds. This movement targets the quads and glutes with high volume, promoting hypertrophy.
Working Sets:
4
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• Walking Lunges
Begin by standing upright with feet hip-width apart. Step forward with your right foot, lowering your hips until both knees are bent at about 90 degrees. Keep your torso upright and your front knee aligned over your ankle. Push through the heel of your front foot to stand up and bring your back foot forward into the next lunge position, stepping ahead into a new lunge. Continue alternating legs in a walking motion, maintaining proper form throughout. Keep your core engaged, shoulders back, and avoid letting your front knee go past your toes.
Prescribed Sets:
Perform 3 sets of 12-15 steps per leg, emphasizing deep lunges and controlled movement to maximize stretch and tension. Use dumbbells if available for added load. RPE of 8-9. Rest 60 seconds between sets. This unilateral movement enhances balance, targets weak points, and stimulates hypertrophy in the glutes and hamstrings.
Working Sets:
3
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• Leg Curl (Seated or Lying)
Sit or lie on the leg curl machine with your legs positioned against the padded lever, ensuring the knees are aligned with the machine's pivot point. Grip the handles or sides of the machine for stability. Keep your torso upright (seated) or flat (lying) and engage your core. Curl your legs by contracting your hamstrings, pulling the padded lever towards your glutes. Pause briefly at the top of the movement, then slowly lower the weight back to the starting position, maintaining control throughout. Keep your hips stable and avoid using momentum to ensure proper hamstring engagement.
Prescribed Sets:
Perform 4 sets of 10-12 reps with a focus on slow eccentric (3 seconds) and controlled concentric. RPE of 8-9. Rest 60 seconds. Isolates the hamstrings, contributing to posterior chain development and balanced leg growth.
Working Sets:
4
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• Hip Abduction Machine
To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.
Prescribed Sets:
Execute 3 sets of 15-20 reps with a controlled squeeze at the top. RPE of 7-8. Rest 45 seconds. Targets the gluteus medius and minimus, supporting hip stability and overall leg aesthetics.
Working Sets:
3
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• Standing Toe Raise
Stand upright with feet hip-width apart, keeping your legs straight but not locked. Raise your heels off the ground by pushing through the balls of your feet, lifting your heels as high as possible while maintaining balance. Hold briefly at the top, then slowly lower your heels back to the starting position. Keep your core engaged and avoid using momentum; focus on controlled movement. To increase difficulty, perform on one foot or add resistance with a dumbbell or calf raise machine.
Prescribed Sets:
Perform 4 sets of 15-20 reps with a full stretch and explosive upward movement. RPE of 8. Rest 45 seconds. Focus on maximal contraction and stretch to promote calf hypertrophy.
Working Sets:
4
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• seated calf raise
seated calf raise machine
Prescribed Sets:
Execute 4 sets of 15-20 reps with a slow eccentric (3 seconds) and controlled upward phase. RPE of 8. Rest 45 seconds. Complements standing calves for comprehensive development.
Working Sets:
4
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 10-12 reps, maintaining a tight core and controlled movement to engage the abs and anterior chain. RPE of 8. Rest 60 seconds. Supports core stability, which is vital for heavy squatting and overall strength.
Working Sets:
3