Lower (Hypertrophy)
~1 h 046 exercises · 24 sets| Exercise | Sets × reps | Rest | Load | |
|---|---|---|---|---|
 | Squat avant Quads | 4 × 8-12 | 150 s | To figure out |
 | Fentes marchées Quads | 4 × 8-12 | 150 s | To figure out |
 | Leg extension Quads | 4 × 10-15 | 150 s | To figure out |
 | Leg curl Hamstrings | 4 × 10-15 | 150 s | To figure out |
 | Extensions des mollets assises Calves | 4 × 8-12 | 1 min | To figure out |
 | Extensions des mollets à la presse Calves | 4 × 8-12 | 1 min | To figure out |
Session volume, by muscle group
- Quads12 sets
- Calves8 sets
- Hamstrings4 sets
How to progress
No fixed increment given by the source: on Power sessions, add weight once you hit the top of the rep range, keeping 1 rep in reserve on every set. On Hypertrophy sessions, complete the reps before adding weight. Start with fewer sets than the stated maximum until you're used to the workload. Main lifts shouldn't be substituted; accessories can be adapted to available equipment.