FITLOOP Logo

FITLOOP

No image

Lower Body Hypertrophy

LOWER_MIXED day targeting fresh quads, hamstrings, and glutes with hypertrophy-focused rep ranges. Includes both squat and hinge patterns with unilateral work for balanced development.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Hip Circle

1 set × 10 reps

2

Squat

1 set × 10 reps

3

Glute Bridge

1 set × 10 reps

4

World's Greatest Stretch

1 set × 10 reps

Main Workout

1

Squat - Barbell

1 set × 4×8 reps

1

Deadlift (Romanian)

1 set × 4×10 reps

Superset

3 circuits
1

Split Squat (Bulgarian)

1 set × 10 reps

2

Deadlift (Single-Leg Romanian)

1 set × 10 reps

Superset

3 circuits
1

Lunge (Walking)

1 set × 12 reps

2

Glute Bridge

1 set × 12 reps

Cool Down

1

Figure Four Stretch (Supine)

1 set × 30s

2

Hamstring Stretch (90/90)

1 set × 30s

3

Quad Stretch

1 set × 30s

4

Hip Flexor Stretch (Kneeling)

1 set × 30s

5

Child's Pose

1 set × 30s