Perform all 4 exercises with minimal rest between exercises, and 2 min rest after finishing a set.
Stop the exercise or reduce the weight once you have to compensate to finish a rep.
4Q Giant Set Anterior Lower Body Hypertrophy [JRD]
Giant Set
x 3
LLT
BB Bench Squat
reps
12
load
moderate
Tempo
controlled
Rest
10-20 sec
reps
12
load
moderate
Tempo
controlled
Rest
10-20 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | Moderate | Controlled | 10-20 sec (h:m:s) |
| 2 | 12 | Moderate | Controlled | 10-20 sec (h:m:s) |
| 3 | 12 | Moderate | Controlled | 10-20 sec (h:m:s) |
UMT
Rotational Squat
time
1 min
intensity
7-8/10
Tempo
controlled
Rest
10-20 sec
time
1 min
intensity
7-8/10
Tempo
controlled
Rest
10-20 sec
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 min h:m:s | 7-8/10 RPE | Controlled | 10-20 sec (h:m:s) |
| 2 | 1 min h:m:s | 7-8/10 RPE | Controlled | 10-20 sec (h:m:s) |
| 3 | 1 min h:m:s | 7-8/10 RPE | Controlled | 10-20 sec (h:m:s) |
Alternate sides each rep
LMT
DB Transverse Lunge Shoulder Carry
reps
12 each side
load
moderate
Tempo
controlled
Rest
10-20 sec
reps
12 each side
load
moderate
Tempo
controlled
Rest
10-20 sec
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 each side | Moderate | Controlled | 10-20 sec (h:m:s) |
| 2 | 12 each side | Moderate | Controlled | 10-20 sec (h:m:s) |
| 3 | 12 each side | Moderate | Controlled | 10-20 sec (h:m:s) |
Complete one side then the other.
ULT
Step Ups then Reverse Lunges
time
1 min
intensity
7-8/10
Tempo
controlled
Rest
2 mins
time
1 min
intensity
7-8/10
Tempo
controlled
Rest
2 mins
A dynamic sagittal plane dominant sequence for the legs.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 1 min h:m:s | 7-8/10 RPE | Controlled | 2 mins (h:m:s) |
| 2 | 1 min h:m:s | 7-8/10 RPE | Controlled | 2 mins (h:m:s) |
| 3 | 1 min h:m:s | 7-8/10 RPE | Controlled | 2 mins (h:m:s) |
Alternate which side leads.
Fast but controlled reps, should be unbroken