3-DAY LEG FOCUSED Hypertrophy (Muscle Growth) - JEFIT

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3-DAY LEG FOCUSED Hypertrophy (Muscle Growth) - JEFIT

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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 Demonstration

Barbell Squat

1 Set x 12 Reps

Barbell Squat Demonstration

Barbell Squat

1 Set x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

1 Set x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

1 Set x 1 Rep

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Cable Cross-Over Demonstration

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 Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 19 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 8 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

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 Demonstration

Barbell Hip Thrust

1 Set x 13 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Demonstration

3 Sets x 8 Reps

Demonstration

3 Sets x 8 Reps

Demonstration

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps