Hypertrophy/Bodybuilding Work: Beginner- Lower Body Day Sample

Average Training Time: 1 hr. 30 mins

Hypertrophy work is almost exclusively associated with bodybuilders and for good reason. In this type of training, the main focus is around growing the size and shape of a specific muscle/muscle group. With almost every hypertrophy program, there is one commonality- TONS of volume. Here at IV Fitness, we recognize that there are people of all different training levels (beginner, intermediate, advanced). As such- we decided to create a beginner program that will optimize your gains, while not over doing the work volume.

The sample workout below will allow you to build a strong foundation for your future lower body training, by utilizing every plane of motion and getting a high return on your investment into the workout. For more information on the planes of training, please visit the "Multiplaner Training" article on our website, before or after trying the below program!

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Between each set, a rest of 30-45 seconds is recommended.

No more BS, here is your sample program:

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1.) Barbell Back Squat 4 X 10

*** perform the squats with a proper tempo 2/0/2 ***

2.) DB Romanian Deadlift 4 x 10

3.) DB Side Lunges superset with Transverse Plane Lunges

*** VIDEO HERE *** 4 x 8 each time

4.) Single Leg Deadlift 4 x 10

5A.) Lying Glute Bridge. 3 x 10

*** Squeeze at max contraction for 5 sec***

5B) Bulgarian Split Squats (preferably weighted-if possible)

3 x 10

Author:

Ivan Varela NASM CPT