Leg Day - Intermediate Hypertrophy
You recently completed a full-body session including back squats; today we shift focus to quad and hamstring hypertrophy with front squats and Romanian deadlifts. This routine is designed to maximize muscle growth in the quads, glutes, hamstrings, and calves.
Warmup
(3)Treadmill Walk
Walk at a brisk pace (5.5-6.0 km/h) with a slight incline to increase heart rate and blood flow to the legs.
Leg Swings (Front to Back)
Stand on one leg and swing the other leg forward and backward in a controlled motion to loosen the hips.
Dynamic Hip Circles
Stand with hands on hips and rotate your hips in large circles to improve mobility.
Main Workout
(5)Barbell Front Squat (60kg total)
Rest the barbell on your front deltoids. Keep elbows high and core tight as you squat until thighs are parallel to the floor.
Barbell Romanian Deadlift (70kg total)
Hold the barbell at hip height. Hinge at the hips, keeping legs relatively straight with a slight knee bend, and lower the weight along your shins until you feel a stretch in the hamstrings.
Dumbbell Bulgarian Split Squat (15kg each hand)
Place one foot behind you on a bench. Hold a 15kg dumbbell in each hand and lower your hips until your front thigh is parallel to the ground.
Lying Leg Curl (40kg total)
Lie face down on the machine and curl the padded lever toward your glutes. Squeeze the hamstrings at the top and lower slowly.
Standing Calf Raise (60kg total)
Using a calf raise machine or barbell on a block, rise onto your toes as high as possible, then lower your heels below the platform level for a full stretch.
Cooldown
(3)Standing Quad Stretch
Pull one heel toward your glutes while standing upright to stretch the front of the thigh. Hold 30 seconds per side.
Seated Hamstring Stretch
Sit with one leg extended and lean forward from the hips toward your toes. Hold 30 seconds per side.
Pigeon Stretch
Fold one leg in front of you while extending the other behind you to stretch the glutes and hips. Hold 30 seconds per side.