January 17th, 2019

Lower Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

***Similar structure as on UPPER HYPERTROPHY DAY, but with slightly less volume since your legs wouldn’t function properly if we did the same amount of volume. Keep weights lighter than you think throughout!

A. Superset x 4 Rounds (Same weight across all sets)
Goblet Squats (no pause at top) x 10-12 reps
Box Step-ups x 10-12 reps (alternating legs) *DB held in each hand as needed
Rest 1-2 min

B. Superset x 4 Rounds (Same weight across all sets)
DB RDL (Front toes elevated 2’’) x 10-12 reps
Banded Hamstring Curls x 15-20 Reps (see video demo)
Rest 1-2 min

C. Giant Set x 4 Rounds (Same weight across all sets)
Barbell Hip Thrust x 10-12 reps (see video demo)
GHR x 6-10 Reps OR Weighted Hip Extensions x 10-12 Reps
DB Walking Lunge x 12-16 steps (6-8 reps per leg)
Rest 1-2 min

D. Weighted Toe Walks – Heavy DB in each hand x 3 sets
Walk 50 steps (25 per leg) on your tippy toes
Rest as needed after each 50 steps

E. Optional
(only complete if you feel like you NEED more. This is not necessarily part of the program for the day, as the parts A, B and C should have created sufficient stimulus. But some people love the breathing…)

3 Rounds:

20 Cal Row
15 DB/KB Deadlifts (one per hand)
5 High Box Jumps

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