Weekly Workout 20

lower-body hypertrophy split

MP Weekly Workout 20

• Day 1: Quad Density

• Day 2: Posterior Chain Builder

• Day 3: Active Recovery & Mobility

• Day 4: Athletic Leg Hypertrophy

• Day 5: Volume Finisher

Day 1: Quad Density

• Heel-Elevated Back Squats – 4 sets x 8 reps

• Bulgarian Split Squats – 3 sets x 10 each leg

• Tempo Leg Press (3-second negative) – 4 sets x 12 reps

• Sissy Squat Holds – 3 sets x 30 seconds

• Walking Dumbbell Lunges – 3 sets x 20 total steps

• Leg Extension Burnout – 2 sets x 25 reps

  Hypertrophy Tip

  Slowing the eccentric phase increases muscle fiber recruitment and creates more mechanical tension — one of the key drivers of muscle growth.

Day 2: Posterior Chain Builder

• Romanian Deadlifts – 4 sets x 10 reps

• Barbell Hip Thrusts – 4 sets x 12 reps

• Single-Leg Dumbbell RDLs – 3 sets x 10 each side

• Glute-Focused Cable Pull-Throughs – 3 sets x 15 reps

• Stability Ball Hamstring Curls – 3 sets x 15 reps

• Reverse Hyperextensions – 3 sets x 12 reps

  Recovery Focus

  Hydration and electrolyte balance directly affect muscular performance and recovery during high volume lower-body training.

Day 3: Active Recovery & Mobility

Circuit (3 Rounds)

• Bodyweight Cossack Squats – 10 each side

• Walking Toe Touches – 20 steps

• Resistance Band Lateral Walks – 15 each direction

• Deep Goblet Squat Hold – 45 seconds

• Incline Treadmill Walk – 10 minutes

  Mobility Focus

  Improving hip and ankle mobility can help maximize squat depth and reduce compensation patterns during hypertrophy training.

Day 4: Athletic Leg Hypertrophy

• Front Squats – 4 sets x 6 reps

• Box Step-Ups – 3 sets x 12 each leg

• Dumbbell Jump Squats – 3 sets x 10 reps

• Deficit Reverse Lunges – 3 sets x 12 each side

• Seated Calf Raises – 4 sets x 15 reps

• Sled Pushes or Heavy Bike Sprints – 6 rounds

  Performance Tip

  Explosive training recruits high-threshold muscle fibers that may not be fully activated during slower hypertrophy work alone.

Day 5: Volume Finisher

Giant Set (4 Rounds)

• Leg Press – 20 reps

• Dumbbell Walking Lunges – 20 steps

• Goblet Squats – 15 reps

• Leg Extensions – 20 reps

• Bodyweight Squat Pulses – 30 seconds

• Rest: 90 seconds between rounds

  Finisher

• Wall Sit Challenge – 3 rounds to failure