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Lower Body Hypertrophy

Get ready to build strong, powerful legs from the ground up! This session focuses on controlled, steady movements to dial in your squat and lunge technique — you'll feel your quads, glutes, and hamstrings working together beautifully.

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Workout Breakdown

Warm-Up

Leg Swing (Front & Side)

1 set × 30s

Hip Circle

1 set × 30s

Squat Progression

Progressive exercise

Reverse Lunge

1 set × 8 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 8 reps, 8 reps, 8 reps

Lunge (Walking)

3 sets × 8 reps, 8 reps, 8 reps

Deadlift (Romanian)

2 sets × 10 reps, 10 reps

Step-Up - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Hamstring Stretch (Seated, Single-Leg)

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Glute Stretch (Partner-Assisted PNF)

1 set × 30s