Day 5 - Lower Body Hypertrophy

It's Friday, and that means that today's workout will be the last one of the week. Today will be a lower body hypertrophy workout. Just like yesterday's, it will focus on low weight and high reps.

Going forward, this PHUL program is a 12 week program. So continue each week with these workouts, and gradually increase the amount of weight and number of reps. If the low end of the sets and reps this week was tough for you, repeat the same weight and reps next week and go from there. If you find that it is getting easier for you, slowly increase the weight and reps until it becomes challenging again.

Day 5 - Lower Body Hypertrophy
Front Squat - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Barbell Lunge - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Leg Curl - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Leg Extension - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Seated Calf Raise - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Back Extension - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Cable Crunch - 3-4 sets of 8-12 reps @ 50-60% of 1RM

I hope this week's workouts have been going well and I encourage you to stick to the program in the coming weeks. If this program doesn't feel right for you, find something that you like better and stick to that. The most important thing is that you stay focused, committed and dedicated so that the improvements will gradually follow.

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