Name: Playbook - Dana Linn Bailey - W3/D5 Lower Hypertrophy
Uploaded: 2026-04-15T20:22:24.798Z
Duration: 60 min
Description: W3/D5 Lower Hypertrophy

Jamie

No pendulum machine .. wasn’t sure how to replace this exercise .. 🤔

Marts

Another week of no missed workouts! 🥹 proud of myself!

Cherokee

Candace Myer

Lance

Katrina

Miron

Sarah

Maggie

Loving this power builder programme Dana. Not a glute bridge or kick back in sight yet, thankyou!!!! 🩷🙏

Bridget

Dexter Allen

Caitlin

Hannah

Kaulana Cicardini

Lexie

Julie

Christine Tremblay

I did it a few days ago and my legs are still hurting lol! Great workout!

mark

Valerie

David Thompson

Lauren

Added some drop sets on the pendulum squat because apparently I hate myself 😂😂🍑🍑

Alisha

Serenity

Chelse

Scrape me off the floor 😁 Great workout!

Cheryl Loffeld

Did not want to workout, but did it anyway. 💪

What a burn. Lower extremities are shaky.

Anna Lee

Susan

Derek

Loving how this challenges me to get out of my comfort zone!

Kree

Those calf raises at the end got me today boyy💀💀

Summer

Awesome leg workout. Did some substitutions, vacation at Las Vegas Hilton Resort World. Best resort gym I've been to

Susan hersch

I haven’t done a workout I didn’t like so far! Great job DLB!!

Jeanette Dilts

Those high planks are ridiculous!! Haha Thanks Day!!!

Victoria

Great session for lower body 🔥🔥🤔

Joycelyn BENJAMIN

Steve

Karen

Got jelly legs after this one! Loved it 🙌🏻

Kelly

Jennifer

Complete 🔥 🙏🏽. Super good training today.

Jackie

Wayne

Teresa

Mayra L.

Tatum M

Friday: Lower Hypertrophy

1. Pendulum Squat 3 x 8-12

2. DB B-Stance RDL 3 x 10-12 each side

Superset:
3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

4. Banded Hyper 3 x 10

5. Calf Raise 3 x 15-20

6. Plank 3 x 45sec

- Start with a shoulder width stance on the platform
- Keep your back on the pad as you lower down
- Reach below parallel and push through your heels, extending your legs to stand up

Pendulum Squat

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-Stance DB RDL

3a. Leg Curl 3 x 12-15
3b. Leg Extension 3 x 12-15

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

Superset

- Lying or standing face down on a hyperextension bench, with your feet locked on the foot brace (your body will be at a 45 degree angle)
- Place the band around your upper back
- Cross your arms over your chest and make sure your waist is clear of the thigh support so that you can bend at the waist
- Lower your upper body down slowly by bending at the waist
- Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back
- Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with
- Slowly return your body to the up position where your entire body is straight in line

Banded Hyperextensions

- Set up with your toes pointed straight forward 
- Press up onto the balls of your feet, activating your calf muscles
- Lower slowly stretching the calf muscles

Toes Straight Calf Raise

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High Plank Hold

W3/D5 Lower Hypertrophy

Joanne

Great pump with some heavy work. Loved it

Jeff Keaton

Always good, your sessions are well set out and user friendly.

W1/D1 Upper Body Strength

Mary

Serena

W1/D2 Lower Body Strength

Had my coach lift session. Will rest more later and get a little cardio in

Cindi

Christopher

W1/D3 Rest Day

Good, am I to do 12 reps 12 x for 3 sets. Is that how it is to be completed?

Sharon

Why does decline always have to humble me so hard?! 😂

Amanda

Winter

W1/D4 Shoulders, Chest & Tricep Hypertrophy

Challenged myself today with a regular plank and held 5:10 🙌🏻🙌🏻🙌🏻 Before I had my son, my PR was 4:19. Didn’t think I’d ever touch that again. Especially after having him, I could hold a plank for 30 seconds. 😂🥹🤘

Katie

Brittany

W1/D5 Lower Hypertrophy

Jared

W1/D6 Back & Biceps Hypertrophy

Kristy

Rest day definely needed. My biceps are still feeling it! So today calls for mowing the lawns and getting those steps in! ☀️

W1/D7 Rest Day

Denise

Manon Tessier

Tamara

W2/D1 Upper Body Strength

Another PR today! 250 deadlift!! 🙌🏻

Raquel Ortiz

W2/D2 Lower Body Strength

Erik

Jordan

W2/D3 Rest Day

Megan

Kassi

Michelle

W2/D4 Shoulders, Chest & Tricep Hypertrophy

W2/D5 Lower Hypertrophy

Venita

W2/D6 Back & Biceps Hypertrophy

Gretchen

Grace

Fasted cardio this A.M. but otherwise, rest day 😴

W2/D7 Rest Day

Marie

W3/D1 Upper Body Strength

W3/D2 Lower Body Strength

Walked 5.66 miles in the woods ❤️💪🏻❄️

W3/D3 Rest Day

John

W3/D4 Shoulders, Chest & Tricep Hypertrophy

Love it but would like the option to add additional exercises that are not in the program that day. Example additional an exercises.

W3/D6 Back & Biceps Hypertrophy

Active rest day, always!!🩰🧚🏻‍♀️

10mi on peloton this A.M. for fasted cardio ✔️

W3/D7 Rest Day

My muscles were tired today. I finished, but missed some reps with previous weight. Can't PR everyday.

W4/D1 Upper Body Strength

W4/D2 Lower Body Strength

Just a little core and cardio. Remainder rest.

W4/D3 Rest Day

W4/D4 Shoulders, Chest & Tricep Hypertrophy

No pendulum or hack squat machine in my gym. I did goblet squats with elevated heels.

Magdalene

W4/D5 Lower Hypertrophy

Caroline

I can really see my back starting to develop, it’s nice to see all work start to show.

Shannon

W4/D6 Back & Biceps Hypertrophy

4.22 miles trail walking with a friend 🧡

W4/D7 Rest Day

W5/D1 Upper Body Strength

Fiona

Niiice morning!!!! 💪🏽💪🏽💪🏽

W5/D2 Lower Body Strength

W5/D3 Rest Day

Hard one today, everything felt heavy this morning!

Tina

W5/D4 Shoulders, Chest & Tricep Hypertrophy

Great set…kept the pump going and the blood flowing.

W5/D5 Lower Hypertrophy

W5/D6 Back & Biceps Hypertrophy

Jake

W5/D7 Rest Day

Annessa

W6/D1 Upper Body Strength

Nolan

W6/D2 Lower Body Strength

W6/D3 Rest Day

Paula

W6/D4 Shoulders, Chest & Tricep Hypertrophy

W6/D5 Lower Hypertrophy

W6/D6 Back & Biceps Hypertrophy

Emilee

Fasted cardio this A.M. 
Active rest ✔️

W6/D7 Rest Day

W7/D1 Upper Body Strength

W7/D2 Lower Body Strength

April

W7/D3 Rest Day

Heba

W7/D4 Shoulders, Chest & Tricep Hypertrophy

W7/D5 Lower Hypertrophy

W7/D6 Back & Biceps Hypertrophy

Almost done moving house for rest days. Good lort!

Sina Sena

MaryAnn

W7/D7 Rest Day

Was feeling stressed and tired from work but we pulled through 💪🏼🔥

First workout back since being out last week!! Much needed! 😭🤩

W3/D5 Lower Hypertrophy

Community

More workouts from Dana Linn Bailey