Lower Body Hypertrophy (2)

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An lower body focused workout designed focusing on hypertrophy, working in the 8-12 rep range, with 3 sets per exercise. 60s rest between sets.

Quality over quantity. Form is more important than the number of repetitions or weight being used. The first two sets should be performed within 8-12 reps with good form leaving 1 Rep in Reserve (RIR), while the 3rd set of an exercise should be taken to failure. Weight can only be increased when 3 sets can be performed with 12 reps using good form.

Range of motion: All exercises should be performed using full range of motion with control during the eccentric portion of the movement.

Exercises with 6 sets, include 3 warm ups to prepare the body for the movement pattern, promoting mind muscle connection and warming up the joints/muscles for that movement. Minimal rest is needed in between warm up sets as we prepare for the final 3 working sets. The three warmup sets are performed at percentages of the working weight (50%, 70%, 90%).

LLT
Hip Adduction Machine
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Exercise that targets the leg adductors (Inner Thigh) - Setup: Sit in the seat, adjusting the thigh pads to the end range of motion where a stretch can be felt in the inner thighs. Grab the handles to pull self into the seat. - Movement: Contract the adductor muscles (inner thigh) to bring the legs together. Under control, slowly return the weight to the starting position to feel stretch at the end range. Pause. Repeat.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 30s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
LLT
Hip Abductor Machine
reps 10
weight_percent 50%
Tempo controlled
Rest 15s
- Exercise that targets the hip abductors, primarily the glute medius and TFL. - Setup: Start with thighs together on the inside of the thigh pads. Choose a weight that can be performed within 8-12 reps with good form. Grab the handles to pull self into chair. Or you can lean forward at the hips grasping the sides of the machine. - Movement: Move legs outwards by contracting the hip abductors to end range of motion. Under control, slowly return the weight to the starting position. Pause. Repeat.
Set Reps Weight Tempo Rest
1 10 50% % Controlled 15s (h:m:s)
2 5 70% % Controlled 30s (h:m:s)
3 8-12 % Controlled 60s (h:m:s)
4 8-12 % Controlled 60s (h:m:s)
5 8-12 % Controlled 60s (h:m:s)
LLT
Leg Press
reps 10
weight_lbs 50%
Tempo controlled
Rest 15s
- Exercise on machine that targets the lower body including the quadriceps, glutes, hamstrings, and calves. - Setup: Can be performed on the horizontal leg press, 45* leg press, or other leg press machine variants. Ideal machine is the 45* incline as shown in the attached video. If the seat incline is adjustable, set to the lowest setting to allow largest range of motion if possible. Feet placement changes the bias of the muscle groups. (Low = Quads, Middle = Balanced, High = Glutes). Place feet slightly wider than hips width apart. - Movement: Using control, lower the weight, driving your knees out towards your shoulders. Do not allow the knees to cave inwards, maintaining tracking of the knees in like with the foot. Using the handles pull yourself into the seat, do not allow the lower back or glutes to rise off the seat. Pause in the bottom position. Contract with control to the start. (Knees locking OK if done under control). Repeat.
Set Reps Weight Tempo Rest
1 10 50% lbs Controlled 15s (h:m:s)
2 5 70% lbs Controlled 15s (h:m:s)
3 3 90% lbs Controlled 30s (h:m:s)
4 8-12 lbs Controlled 60s (h:m:s)
5 8-12 lbs Controlled 60s (h:m:s)
6 8-12 lbs Controlled 60s (h:m:s)
LLT
Calf Raise (Straight Leg)
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise that targets the Gastrocnemius of the calf. Dual headed muscle that is used when the legs are straightened. - Can be performed standing, in a standing calf raise machine, or on a leg press with legs fully extended. - Setup: With feet hip width apart, fully extend the knees (lockout OK). Balls of feet should be the only part in contact with the “ground” surface, with heels floating. - Movement: Contract the calves and slowly control the descent until a stretch can be felt in the calves. Pause. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Romanian Deadlift (Dumbbell)
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Hip-Dominant Leg exercise that targets the Glutes and Hamstrings - Setup: Grab two dumbbells of equal weight using an overhand grip. Stand with feet facing forward, hip-width apart or narrower. Maintain a neutral spine and torso. - Movement: Hinge forward at the hips by pushing the butt back, preventing bending at the knees. Keep a braced core, preventing rounding of the upper and lower back. Big open chest. Under control slowly lower until a stretch can be felt in the hamstrings. Pause at the bottom. Squeeze the hamstrings and glutes to return to starting position. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Split Squat (Dumbbells)
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise for single leg knee-dominant leg work. Primarily Targets: Quadriceps, Glutes. Secondarily targets: Hamstrings, calves, adductors, core. - Setup: Grasp a dumbbell in each hand. Open chest, with retracted and depressed shoulder blades. Take a small step forward with working leg, extend stabilizing leg behind. - Movement: While maintaining an upright torso, slight forward lean at hips OK. Squat with the forward leg, making sure the knee stays in line with the foot. Descend with slow control until the rear leg’s knee gently taps the floor. Contract the quads to return to starting position. Repeat.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Seated Leg Curl
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Leg “pulling” exercise, Primarily targets the hamstrings - Setup: Adjust seat so that knees are just in front of the pad, with pad resting on lower thigh. Make sure back is firmly pressed against backrest. Grip handles. - Movement: Squeeze hamstrings through entire range of motion. Pause. Slowly return to starting position, allowing full stretch at the top of movement.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)
LLT
Leg Extension
reps 8-12
weight_lbs
Tempo controlled
Rest 60s
- Exercise that targets the quadriceps muscle group. Machine-based allows the individual to isolate the target muscle. - Setup: Set the ankle padding to sit right above the ankles, with your knees slightly in front of the edge of the chair. The lower leg should be perpendicular to the floor at the bottom position. - Movement: Contract the quadriceps to raise the weight, pause, and slowly control the descent until the bottom position is reached.
Set Reps Weight Tempo Rest
1 8-12 lbs Controlled 60s (h:m:s)
2 8-12 lbs Controlled 60s (h:m:s)
3 8-12 lbs Controlled 60s (h:m:s)