Legs - Hypertrophy Focus
(Week 3, 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 time under tension. The workout incorporates compound lifts for overall mass, isolation for detail, and varied angles to fully target all leg muscles. The focus is on aggressive execution with strict form, pushing fatigue while maintaining safety, aligning with the program's progression to induce maximum muscle growth in advanced lifters.
Exercises
-
• 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 an RPE of 8 on the first set, progressing to RPE 10 on the last. Use a controlled tempo (3-1-1-0) to maximize time under tension. Focus on full depth and proper bracing to ensure safety and optimal muscle recruitment. This compound movement targets the quads, hamstrings, glutes, and core, essential for overall leg development.
Working Sets:
4
-
• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8-9. Use a controlled eccentric phase (~3 seconds) and explosive concentric. Adjust foot placement to emphasize different areas: high for glutes and hamstrings, low for quads. This movement adds volume and overload to the legs, supporting hypertrophy.
Working Sets:
4
-
• Walking Lunges with Dumbbells
Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.
Prescribed Sets:
Complete 3 sets of 12-15 steps per leg at RPE 8. Maintain a steady pace with a focus on balance and full range of motion. This unilateral exercise enhances muscular balance and targets the glutes and hamstrings dynamically.
Working Sets:
3
-
• 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 an RPE of 8. Focus on slow, controlled eccentric (~3 seconds) and a strong contraction at the top. Isolates the hamstrings for detailed development, complementing compound lifts.
Working Sets:
4
-
• Leg Extensions
Sit on a leg extension machine with your back pressed against the pad and your ankles positioned behind the padded lever. Grip the handles for stability if available. Keep your torso upright and core engaged. Slowly extend your legs by straightening your knees until your legs are fully extended but not locked out. Pause briefly at the top of the movement, then control the descent back to the starting position. Maintain a controlled tempo throughout to maximize engagement and reduce injury risk.
Prescribed Sets:
Perform 4 sets of 10-12 reps at RPE 8. Use a controlled tempo (2-1-1-0), emphasizing the squeeze at the top. Targets the quadriceps for full anterior leg development.
Working Sets:
4
-
• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
Perform 4 sets of 15-20 reps with an RPE of 8. Focus on a full stretch and explosive upward movement, pausing briefly at the top to maximize calf engagement. Calf muscles respond well to high reps and volume.
Working Sets:
4
-
• Seated Calf Raises
Sit on the calf raise machine with your feet positioned on the foot platform, ensuring the balls of your feet are supported. Place your thighs under the padded lever. Push through the balls of your feet to raise your heels as high as possible, squeezing your calves at the top. Slowly lower your heels back down to the starting position, feeling the stretch in your calves. Keep your knees stationary throughout the movement, and avoid using momentum by controlling the movement with your calf muscles.
Prescribed Sets:
Perform 4 sets of 15-20 reps at RPE 8. Maintain a slow tempo (~3 seconds up, 3 seconds down) to target the soleus and gastrocnemius for complete calf development.
Working Sets:
4
-
• Glute Bridge
Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.
Prescribed Sets:
Complete 3 sets of 12-15 reps per leg at RPE 8. Focus on squeezing the glutes at the top and controlling the movement to enhance posterior chain development, supporting overall leg growth.
Working Sets:
3