Functional Hypertrophy Program

Workout A-Legs

Video	Sets	Reps	Comment
Barbell Squat	4	5-7	A Barbell Back Squat (Heels up) Tempo 40X0 Rest 100 seconds
Lying Leg Curl (Hamstrings)	3	5-7	B2 Lying Leg Curl (Toes Turn in) Tempo 40X0 Rest 100 seconds
Bulgarian Squat	3	8-10	C1 Cable Sumon Pull-Through Tempo 3111 Rest 90 seconds
Step Ups	3	12-15	C2 Standing One-Leg Calf Raise Tempo 21X0 Rest 90 seconds
Glute Ham Pullthroughs	3	10-12	D1 Cable Pull-throughs (wide stance) Tempo 20X0 60 seconds
Standing Calve Raise	3	10-12	D2 Standing calve raise (toes in) Tempo 2111 Rest 60 seconds

Video	Sets	Reps	Comment
Barbell Bench Press	3	5-7	A1 Barbell Bench Press Tempo 40X0 Rest 100 seconds
Pull Ups	3	5-7	A2 Wide Grip Pull-ups Tempo 30X1 Rest 100 seconds
Dumbbell Incline Press	3	8-10	C1 30 degrre Incline Dumbbell Press Tempo 40X0 Rest 90 seconds
Dorian Row	2	8-10	D Dumbell or Barbell Pullover Tempo 3111 Rest 90 seconds

Video	Sets	Reps	Comment
Deadlift	5	4-6	A Deadlift Tempo 31X0 Rest 120 seconds
Pause Rack Deadlift 3210 tempo	3	7-9	B1 Snatch Grip 1/2 Rack Deadlifts Tempo 3020 Rest 100 seconds
Lying Leg Curl (Hamstrings)	3	6-8	B2 Lying One Leg curl Tempo 2020 Rest 90 seconds
45 Degree Hyper Extension	3	8-10	C1 45 Degree Hyper Extension (use plate accross chest) Tempo 2020 Rest 90 seconds
One Leg Calf Raise	3	8-10	C2 One Leg Callve Raise Tempo 2111 Rest 75 seconds