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Lower Body Hypertrophy

LOWER_MIXED day targeting quads, hamstrings, and glutes with hypertrophy methodology. Balances heavy squat and hinge patterns with moderate loads and 8-12 rep ranges for optimal muscle growth.

shridhar

Created by

shridhar

Workout Breakdown

Warm-up

1

Hip Circle

1 set × 10 reps

2

World's Greatest Stretch

1 set × 10 reps

3

Squat

1 set × 10 reps

4

Lunge (Walking)

1 set × 10 reps

5

Cat-Cow Stretch

1 set × 10 reps

Main Workout

1

Squat - Barbell

1 set × 4×8 reps

1

Deadlift - Barbell

1 set × 4×8 reps

Superset

3 circuits
1

Split Squat (Bulgarian)

1 set × 10 reps

2

Lunge - Dumbbell

1 set × 10 reps

Superset

3 circuits
1

Lunge (Walking)

1 set × 12 reps

2

Superman

1 set × 12 reps

Cool Down

1

Hamstring Stretch (90/90)

1 set × 30s

2

Quad Stretch

1 set × 30s

3

Hip Flexor Stretch (Kneeling)

1 set × 30s

4

Butterfly Stretch

1 set × 30s

5

Child's Pose

1 set × 30s