3-DAY LEG FOCUSED Hypertrophy (Muscle Growth)
Bulking
Intermediate
None
Plan Details
The 3-DAY LEG FOCUSED Hypertrophy (Muscle Growth) routine by scottsles2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focus on progressive overload. Increase weight or reps weekly to continue making hypertrophy gains. - Maintain proper form to avoid injury, especially on compound movements like squats and deadlifts. - Adjust rest periods to suit your fitness level and recovery. - Ensure adequate nutrition and rest for optimal recovery and muscle growth. comments welcome
Routine detail
Mon
Day 1: Legs (Quads & Glutes Focus) + Push (Chest, Shoulders, Triceps)**
Est. 0 min
13 exercises
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 8 Reps
Kettlebell Goblet Squat
1 Set x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
1 Set x 1 Rep
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Wed
Day 2: Legs (Hamstrings & Glutes Focus) + Pull (Back, Biceps)**
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 19 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Thu
New Day
Est. 0 min
0 exercises
This day is empty
Fri
Day 3: Legs (Glutes & Calves Focus) + Upper Body Accessory Work**New Day
Est. 0 min
12 exercises
Barbell Hip Thrust
1 Set x 13 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
3 Sets x 8 Reps
3 Sets x 8 Reps
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
