The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever

Exercise 1 of 8

Front Squat

Equipment

Barbell

Sets

3

Reps

3

Rest

--

TEMPO: 2-0-X

Exercise 2 of 8

Leg Press

Equipment

Sets

3

Reps

4-6

Rest

--

TEMPO: 5-1-X

Exercise 3 of 8

Sissy Squat

Equipment

Sets

3

Reps

Max Reps

Rest

--

TEMPO: 3-4-1

Exercise 4 of 8

Leg Extension

Equipment

Sets

3

Reps

31-35

Rest

--

TEMPO: 1-0-1

Exercise 5 of 8

Lying Leg Curl

Equipment

Sets

3

Reps

4-6

Rest

--

TEMPO: 6-0-X

Exercise 6 of 8

Dumbbell Stiff-Leg Deadlift

Equipment

Sets

3

Reps

7-9

Rest

--

TEMPO: 3-3-1

Exercise 7 of 8

Seated Leg Curl

Equipment

Sets

3

Reps

31-35

Rest

--

TEMPO: 1-0-1

Exercise 8 of 8

Standing Calf Raise

Equipment

Box

Sets

3

Reps

10-12

Rest

--

TEMPO: 2-1-1