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Strength & Muscle Growth Path →

Lower Body Hypertrophy

Get ready to feel your legs work like never before — slow, controlled squats and lunges will build serious strength and shape from the ground up. This session is challenging but satisfying, and you'll finish knowing you've done something real.

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Leg Swing (Front & Side)

1 set × 40s

1

Hip Circle

1 set × 40s

Squat Progression

Progressive exercise

1

Glute Bridge

2 sets × 12 reps, 12 reps

Main Workout

1

Squat (Goblet) - Dumbbell

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

1

Deadlift (Romanian)

4 sets × 6 reps, 6 reps, 6 reps, 6 reps

1

Reverse Lunge

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

1

Split Squat (Bulgarian)

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Step-Up - Dumbbell

1 set × 10 reps

2

Hip Thrust - Dumbbell

1 set × 10 reps

Cool Down

1

Quad Stretch

1 set × 40s

1

Hamstring Stretch (Seated, Single-Leg)

1 set × 40s

1

Pigeon Pose

1 set × 45s

1

Child's Pose

1 set × 40s