P.H.A.T Lower Body Hypertrophy

Workout number four of the week. Today is muscles building for you legs. You will perform 9 exercises so it will be a long and hard workout. The first exercise is Squats and you should perform it explosively. Focus on speed and explosiveness during your 3 reps. You need to lower the weight to about 65-70% of your normal 3RM to make this happen.

Exercises

Squats

3 explosive reps x 6 sets

Hack Squat

8-12 reps x 3 sets

Leg Press

12-15 reps x 2 sets

Leg Extensions

15-20 reps x 3 sets

Romanian Deadlift

8-12 reps x 3 sets

Hamstring Curl

12-15 reps x 2 sets

Seated Leg Curl

15-20 reps x 2 sets

Standing Calf Raise

10-15 reps x 4 sets

Seated Calf Raise

15-20 reps x 3 sets