Day 1 of Week 3 - Full Body 2

This is a high-volume hypertrophy workout designed to build muscle size and endurance in the lower body while finishing with a demanding vertical pull for the upper back. The session emphasizes machine-based isolation work for the quads and hamstrings, posterior-chain development through hyperextensions, focused calf training, and bodyweight pull-ups for lat and arm strength. With its moderate-to-high rep ranges and multiple 5-set movements, this workout is best suited for intermediate trainees, though motivated beginners can scale loads appropriately. Because it relies on lever machines, a leg press, a hyperextension bench, and a pull-up bar, it is designed for a gym setting.

The workout begins with "Lever Leg Extension" for 5 sets of 20, 15, 12, 10, and 10 reps. This is a quad isolation exercise targeting the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. By aligning your knees with the machine’s pivot and keeping your back firmly against the pad, you ensure the quads handle the load instead of the hips or knees taking unnecessary stress. Control the lift, avoid snapping into full lockout, and lower the weight with intention. Starting with leg extensions pre-fatigues the quads and creates a strong mind-muscle connection before moving deeper into posterior-chain work.

Next is "Lever Lying Leg Curl" for 5 sets of 20, 15, 12, 8, and 8 reps. This movement isolates knee flexion and directly targets the hamstrings—biceps femoris, semitendinosus, and semimembranosus—while the calves assist as stabilizers. Keep your hips pressed into the pad and align the knees with the machine’s pivot point. Curl smoothly, pause briefly at peak contraction, and lower under control to maintain tension. Pairing leg curls after leg extensions balances quad-dominant work and promotes structural balance around the knee joint, which is key for injury prevention and complete leg development.

The third exercise, "Hyperextension," is performed for 1 set of 20 reps. This bodyweight back extension trains the glutes, hamstrings, and spinal erectors through controlled hip extension. Position the pad across the hips—not the stomach—and move as one rigid line from head to heel. Avoid excessive spinal arching at the top; focus on driving the hips forward to reach neutral. This higher-rep set acts as a posterior-chain activation and endurance builder, reinforcing clean hip hinge mechanics before adding load in the next movement.

"Plate Hyperextension" follows for 4 sets of 20, 15, 15, and 15 reps. Holding a plate at the chest increases the demand on the glutes, hamstrings, and erector spinae without the spinal compression of barbell hinges. Brace before each rep, hinge under control, and stop at a neutral torso position at the top. The added load increases time under tension and strengthens hip extension capacity, making this a powerful accessory for squat and deadlift performance while keeping technical demands relatively low.

The fifth movement is "Sled Calf Press On Leg Press" for 5 sets of 20 reps. This ankle plantarflexion exercise targets the gastrocnemius and soleus. Place the balls of your feet on the lower platform, allow the heels to drop into a stretch, and press through the forefoot to raise the sled. Avoid bouncing at the bottom or locking out aggressively at the top. High-rep calf work enhances muscular endurance and hypertrophy while improving ankle strength for athletic performance such as sprinting and jumping.

The workout finishes with "Pull-Up" for 5 sets of 10 reps. This compound bodyweight movement targets the latissimus dorsi as the primary mover, with assistance from the rhomboids, trapezius, biceps, and forearms. Start from a controlled hang with active shoulders, pull your chest toward the bar by driving the elbows down and back, and lower under control. Avoid kipping, swinging, or craning the neck to reach the bar. Ending with pull-ups integrates upper-body pulling strength, ensuring the session develops not only the lower body but also relative upper-body strength and muscular balance.

Overall, this is a comprehensive lower-body hypertrophy workout with added upper-back development. Rest 60–90 seconds between isolation sets and 90–120 seconds for pull-ups. Perform this routine 1–2 times per week depending on overall training volume. Begin each session with 5–10 minutes of light cardio and dynamic mobility for hips, knees, and shoulders. Progress by gradually increasing load, adding controlled tempo (such as 2–3 seconds on the eccentric), or improving rep quality before increasing weight. Executed consistently, this program builds muscular legs, a resilient posterior chain, strong calves, and powerful pulling strength.