Six Weeks to Size

Build mounds of muscle with this bare-bones, four-days-a-week hypertrophy plan.

DAY 2: LEGS

Warmup: 5 minutes of light cardio + 1–2 light sets of 15–20 reps of leg extensions + 1–2 light sets of 10–12 reps of squats 

Phase 1: Weeks 1-2, Phase 2: Weeks 3-4, Phase 3: Weeks 5-6

QUADS/GLUTES

  • SQUAT | PHASE 1 (sets x reps): 5 x 10 | PHASE 2: 5 x 8 | PHASE 3: 5 x 5  
  • LUNGE | PHASE 1 (sets x reps): 4 x 12 | PHASE 2: 4 x 10 | PHASE 3: 4 x 8
  • LEG PRESS | PHASE 1 (sets x reps): 3 x 15 | PHASE 2: 3 x 12 | PHASE 3: 3 x 10

HAMSTRINGS 

  • ROMANIAN DEADLIFT | PHASE 1 (sets x reps): 4 x 12 | PHASE 2: 4 x 10 | PHASE 3: 4 x 8
  • LEG CURL | PHASE 1 (sets x reps): 3 x 15 | PHASE 2: 3 x 12 | PHASE 3: 3 x 10

 

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