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Lower Body Hypertrophy

Build serious lower body size and strength with this high-volume leg day. Expect a deep burn in your quads, hamstrings, and glutes — the good kind that means growth!

Created by

robbo

Workout Breakdown

Warm-Up

Jump Rope

1 set × 120s

Leg Swing

1 set × 12 reps

Hip Circle

1 set × 10 reps

Bodyweight Squat

2 sets × 15 reps, 15 reps

Main Workout

Split Squat (Bulgarian)

4 sets × 12 reps, 12 reps, 12 reps, 12 reps

4 circuits

Squat - Resistance Band

1 set × 15 reps

Deadlift (Romanian) - Resistance Band

1 set × 12 reps

Ring Curl - Rings

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

3 circuits

Glute Bridge

1 set × 20 reps

Resistance Band Lateral Walk

1 set × 12 reps

Sissy Squat

3 sets × 12 reps, 12 reps, 12 reps

Calf Raise

4 sets × 20 reps, 20 reps, 20 reps, 20 reps

Cool Down

Quad Stretch

1 set × 40s

Hamstring Stretch (Supine)

1 set × 40s

Pigeon Pose

1 set × 45s

Child's Pose

1 set × 60s