Week 1 · Foundation Block

Legs (Hypertrophy Focus)

Higher-rep lower-body session to chase muscular fatigue with machines, lunges, and isolation work.

Session at a Glance

  • 7 leg exercises keyed to hypertrophy-friendly rep ranges.
  • Foot positions and tempo cues help load quads, glutes, and adductors evenly.
  • Pick substitutions when you need unilateral or minimal-equipment swaps.

Warm-up Reminder

  • Open with light cycling or leg extensions before loading the leg press.
  • Take 2-3 minutes between heavy sets, then tighten rest to 1-2 minutes on isolation work.

Exercise 1

Leg Press

Watch demo
Warm-up
2-4 sets
Working sets
2 sets
Reps
8-10
Set 1 RPE
~6-7
Last set RPE
~7-8
Rest
2-3 min

Set feet lower on the platform for quad bias, control the descent, and pause slightly at the bottom.

Substitutions

Exercise 2

Seated Leg Curl

Watch demo
Warm-up
1-2 sets
Working sets
2 sets
Reps
10-12
Set 1 RPE
~7-8
Last set RPE
~8-9
Rest
1-2 min

Lean forward slightly to lengthen the hamstrings and pull through a full stretch.

Substitutions

Exercise 3

DB Bulgarian Split Squat

Watch demo
Warm-up
2-3 sets
Working sets
2 sets
Reps
8-10
Set 1 RPE
~6-7
Last set RPE
~7-8
Rest
2-3 min

Descend until the front thigh is parallel and drive back up through the front heel.

Substitutions

Exercise 4

Leg Extension

Watch demo
Warm-up
1-2 sets
Working sets
2 sets
Reps
10-12
Set 1 RPE
~7-8
Last set RPE
~8-9
Rest
1-2 min

Set the seat back, grab the handles hard, and use a 2-3 second negative to stretch the quads.

Substitutions

Exercise 5

Machine Hip Adduction

Watch demo
Warm-up
1-2 sets
Working sets
2 sets
Reps
10-12
Set 1 RPE
~7-8
Last set RPE
~8-9
Rest
1-2 min

Push through a full stretch and contract hard to drive inner thigh growth.

Substitutions

Exercise 6

Machine Hip Abduction

Watch demo
Warm-up
1-2 sets
Working sets
2 sets
Reps
10-12
Set 1 RPE
N/A
Last set RPE
~8-9
Rest
1-2 min

Use pads or a longer range of motion when available and lean forward to emphasize the glutes.

Substitutions

Exercise 7

Standing Calf Raise

Watch demo
Warm-up
1-2 sets
Working sets
2 sets
Reps
10-12
Set 1 RPE
~7-8
Last set RPE
~8-9
Rest
1-2 min

Pause at the bottom and roll the ankle across the ball of your foot before driving tall.

Substitutions