Hypertrophy Legs

(Note: Always adjust the weight to fit your ability with the given repetition range. Never compromise form or range of motion for additional weight unless specified)

Warm-up: Jump on a stationary bike for 5 minutes. Start with 45 seconds of medium difficulty, then crank up the difficulty for 30 seconds. Repeat this 4 times for an effective warmup.

1. Superset – 6 sets
   1. Front Squats - 6 reps (205lbs, 225, 225, 225, 235, 225)
      1. Hold the bar just above your collarbone (easiest done in a squat rack) with your fingers pinned under the bar and elbows up to 90*. Do an additional warmup before the real superset begins working your way up to whatever your 6-rep weight is.
      2. Note: Keep your butt low and drive thru your heels. This is working on Quadriceps growth, and the front of your leg is where you should be deriving your power. Move slowly and controlled on the way down and explode out of the squat on the way up. Get as deep into the squat as possible without compromising your form. (This exercise can also be performed with a Kettle-Bell held underneath your chin with both hands).
2. Leg Extension Machine Drop-sets - 8 reps at each weight [total of 24 reps] (Each set: 205lbs, 190, 175)
   1. Note: This is another quadriceps focused exercise. Paired with front squats to get maximal blood into the quads and maximize hypertrophy. At each rep think about exploding your legs off of the machine to make sure you get full extension and are driving thru your quads.
   2. Note 2: Drop-sets, as described in other workouts, are sets that involve performing at set at a given weight, then (without rest) drop the weight slightly and perform another set with the same number of reps. In this case, you will drop the weight TWICE for a total of three sets of 8.
3. Superset – 5 sets
   1. Heavy Leg Press with Hamstring Focus - 15 reps (350lbs, 400, 450, 450, 450)
      1. Note: Hamstring focus means your feet are positioned higher on the foot pad of the machine. This will force you to drive thru your hamstrings to power through each set.
   2. Hamstring Curl Machine – 12 reps (165lbs, 175, 185, 195, 195)
      1. Note: On each rep, hold the rep in the squeezed position for a 2-count. This will force the hamstrings to work to the max and drive the blood in there.
4. Superset – 4 sets
   1. Forward Lunges – 10 reps each leg (135lbs, 155, 165, 165)
      1. Note: Do one leg (for instance, stepping forward with your right leg) for ten reps, then switch to the other leg. Step out a comfortable distance so that you aren’t overextending yourself but also so that your knees aren’t coming out over your toes.
   2. “Paused” Back-Squats  - 12 reps (same weights as above)
      1. Note: Using the same weights (so no need to change them), perform squats with a three-second pause in the squatted position for each rep. On each rep, explode out of the hole and then lower yourself back down at a controlled pace.
5. Sled Pushes and Ab-wheel – 5 sets
   1. Sled Push Sprints – Using 1/3 to 1/2 of your body weight on the sled. Push for 15 yards and then back the 15 yard you came. (90lbs, 90, 90, 90, 90) Have a friend time you (or time yourself) to keep yourself honest and make sure you’re giving this your “all”.
   2. Ab Wheel – 15 reps
      1. Note: With your knees on a pad, squeezing your core (glutes, abs, lower back etc.) Use the ab wheel to roll out forward keeping your body (from your knees to your shoulders) in a perfectly straight line the whole way. Your arms should be kept straight also for each rep and at the bottom of each rep your body should be parallel with the ground.