Advanced Lower Hypertrophy (Heavy Start)

Heavier hack squat and hip thrust, then volume work.

Duration

55–70 min

Level

Advanced

Equipment

Full gym

Exercises

5

Targets: Quads, Hamstrings, Glutes, Calves

Exercises

Hack Squat
3 sets · 5-8 · 150s rest

Keep back supported and control descent.

Swap: Front Squat

Hip Thrust
3 sets · 5-8 · 150s rest

Pause at full hip extension without arching.

Swap: Weighted Glute Bridge

Reverse Lunge
2 sets · 10-12/side · 120s rest

Control step and front-knee tracking.

Swap: Split Squat

Seated Leg Curl
3 sets · 10-15 · 75s rest

Keep hips down.

Swap: Lying Leg Curl

Seated Calf Raise
3 sets · 12-20 · 60s rest

Do not bounce.

Swap: Standing Calf Raise

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.