Leg Hypertrophy Workout Plan

Here are four routines that fall under the 3 day week training frequency as well as the 3 day full body workout.

Leg hypertrophy workout plan. Of course you can always move things around to suit your needs but try not to schedule leg workouts on back to back days. These programs are strictly for the purpose of gaining serious muscle size. Click on file download as microsoft excel xlsx. Hypertrophy specific training hst spreadsheet.

6 day split 2 days workout 1 day off 2 days workout 1 day off restart. Push pull legs ppl chest tris back bies legs shoulders. The hypertrophy power strength leg workouts. He is a physiologist who s worked as a writer editor and as a coach.

Workout routines the hypertrophy training plan to get and stay bigger than ever building muscle mass that lasts is an uphill battle that takes years of dedication so if your goal is to have 20 inch arms and a barrel chest you may want to skip your summer shred this season. In this leg workout routine you re going to train legs once per week and you re going to rotate between three different kinds of workouts every week in the following order. At an absolute minimum you ll need a push workout pull workout and leg workout. Hypertrophy specific training is designed by bryan haycock.

You do not use heavy weights but you won t need them. It is a lighter routine than the heavy squat and stiff leg deadlift workout. This tough hypertrophy workout from modern renaissance man craig mcginlay is one of the scariest bunch of leg day sets we ve seen but it s guaranteed to get your little legs growing. As you become more experienced with ppl you might find you prefer fortnight long attacks.

In these workouts you ll work in the 8 to 10 rep range 75 of 1rm for all exercises. We ll be using one of my favorite forms of periodization for hypertrophy which is weekly undulating meaning the sets and reps will change from week to week. Three day full body workout not technically a split. Focus should be placed on using a full range of motion rom on all exercises.

But that doesn t mean you have to just restrict yourself to these three days. This workout will allow you to create another stimulus for growth without overly hampering recovery. This one is a killer. 5 new hypertrophy workouts for packing on muscle mass building muscle mass isn t easy and it s even harder if you don t follow a good workout program.

Click on the button to download hst workout spreadsheet excel file to save your own copy.