Hypertrophy Full Body A (Leg Priority)

Four sets of hack squat lead the session.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Quads, Chest, Back, Hamstrings, Shoulders

Exercises

Hack Squat
4 sets · 8-12 · 150s rest

Keep back on pad; use controlled depth.

Swap: Front Squat

Dumbbell Bench Press
3 sets · 8-12 · 120s rest

Keep wrists above elbows.

Swap: Machine Chest Press

Chest-Supported Row
3 sets · 8-12 · 120s rest

Keep chest on pad and pull without shrugging.

Swap: Seated Cable Row

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

Curl and return under control.

Swap: Lying Leg Curl

Lateral Raise
2 sets · 12-20 · 60s rest

Lift with soft elbows; avoid swinging.

Swap: Cable Lateral 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.