Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This is a different stimulus than your traditional hypertrophy workouts and good way to challenge your body differently to break through plateaus and stimulate muscle growth. This is a lower body workout, hitting your quads, hamstrings, glutes, and calves.

Hypertrophy Volume - This workout is focused on exercise volume. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. In order to correctly stimulate this hypertrophy sets should last about 30-40 seconds of work per set, with minimal pauses at the top or the bottom. Choose a weight to achieve this timed stimulation.

REST - Rest is important between sets, but you are not resting long enough to fully recover. The goal is to expend energy and push your muscles not to maximize the amount of weight every set.

Hypertrophy Growth Sets per Week - In order to build muscle it would be recommended to execute 10-20 working sets of each muscle group per week. Experienced athletes should execute 15-20 sets per week to build, while newer athletes could build muscle with 10 sets per week.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare your back and activate your muscles.

3 sets

10 Air Squats

10 Curtsey Lunges

10 Barbell Good Mornings

Workout

Pyramid Set (15 Minutes)

4 Sets of Increasing Weight

15-12-10-8 Hip Thrusters

1 Drop Set of Decreasing Weight

7 Hip Thrusters

*1-1:30 Minutes of REST in between
*For the drop set use the same weights in the increasing weight set

Barbell Superset (20-25 Minutes)

6 Sets of:

10 Barbell Alternating Step Back Lunges

10 Barbell Back Squats

10 Barbell Alternating Step Back Lunges

*2 minutes of REST between sets
*Increase weight every set to a max weight

Individual Sets (15 Minutes)

Exercise 1: Leg Extensions - 4 sets of 15 reps - 1 Minute of REST in between

Exercise 2: Leg Curls - 4 sets of 15 reps - 1 Minute of REST in between

Exercise 3: Calf Raises - 4 sets of 15 reps - 1 Minute of REST in between

Cool Down (5 Minutes)

Stretch and Roll out your Legs, Glutes, and Calves. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.

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