Hypertrophy – 4Q Glutes / Lower Body

Giant Set x 4

This giant set uses the 4Q model to create a lower body workout that emphasizes the glutes / LPHC. It requires using heavy loads with minimal reps for the first three exercises, decreasing to a bodyweight movement to failure for the last.

LLT
BB Split Front Squat
reps 3-5 ea si
load heavy
Tempo controlled
Rest 0s
Set Reps Load Tempo Rest
1 3-5 ea si Heavy Controlled 0s (h:m:s)
2 3-5 ea si Heavy Controlled 0s (h:m:s)
3 3-5 ea si Heavy Controlled 0s (h:m:s)
4 3-5 ea si Heavy Controlled 0s (h:m:s)
UMT
Rotational Squat
reps 3-6 ea si
Tempo 4:2:1
Rest 0s
Set Reps Tempo Rest
1 3-6 ea si 4:2:1 0s (h:m:s)
2 3-6 ea si 4:2:1 0s (h:m:s)
3 3-6 ea si 4:2:1 0s (h:m:s)
4 3-6 ea si 4:2:1 0s (h:m:s)
LMT
MB Split Stance Medial Reach
reps 3-6 ea si
load heavy
Tempo controlled
Rest 0s
Activation for Feet and lateral Hip
Set Reps Load Tempo Rest
1 3-6 ea si Heavy Controlled 0s (h:m:s)
2 3-6 ea si Heavy Controlled 0s (h:m:s)
3 3-6 ea si Heavy Controlled 0s (h:m:s)
4 3-6 ea si Heavy Controlled 0s (h:m:s)

6 second hold in long lever position.

ULT
Squat Alternating Touchdown
reps 10-20
Tempo controlled
Rest 2 min
A coordinative exercise for the legs that enhances timing of the hands and feet.
Set Reps Tempo Rest
1 10-20 Controlled 2 min (h:m:s)
2 10-20 Controlled 2 min (h:m:s)
3 10-20 Controlled 2 min (h:m:s)
4 10-20 Controlled 2 min (h:m:s)