Workout

Lower-body hypertrophy

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Front squat

   3 sets · 8–12 reps

2. 2

   Barbell lunge

   3 sets · 8–12 reps / per side

3. 3

   Leg extension

   3 sets · 10–15 reps

4. 4

   Lying leg curl

   3 sets · 10–15 reps

5. 5

   Seated calf raise

   3 sets · 8–12 reps

6. 6

   Calf press

   3 sets · 8–12 reps