Name: Playbook - Jordan Hamp - W1/D4 Hypertrophy Leg Day
Uploaded: 2022-12-08T12:05:58.249Z
Duration: 90 min
Description: W1/D4 Hypertrophy Leg Day

Another leg day for more hypertrophy development for muscles to grow its sizes so we can show how strong our legs actually is.

We are doing only up to 80% of our PRM rep to keep our strengths up high and grow our hypertrophy muscle bigger because more weights we can lifts the bigger hypertrophy muscles becomes as we develops mass muscles from the strengths.

Work your way up to your 80% PRM where you can do 6-8 reps range but try to challenge yourself to do 10 reps. 

Then drop by one plate (45 lbs) 

If you can do 6-8 reps at 405 lbs then drop to 315 then drop by 45 lbs from there.

If you can do 6-8 reps at 315lbs then drop to 225 then drop the weights by 25 lbs from there.

If you can do 6-8 reps at 225 lbs then drop to 135 then drop the weights by 10 lbs from there.

Because we wants to dropsets 3 times with weights decreasing at each sets to failure

That’s how we will have better muscle contraction connections and more hypertrophy to develop lower quads to fill in with our rest of quads and strengths our knees too. 


- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat light day

Work your way up to your 80% PRM where you can do 6-8 reps range but try to challenge yourself to do 10 reps. 

Then drop by one plate (45 lbs) 

If you can do 6-8 reps at 405 lbs then drop to 315 then drop by 45 lbs from there.

If you can do 6-8 reps at 315lbs then drop to 225 then drop the weights by 25 lbs from there.

If you can do 6-8 reps at 225 lbs then drop to 135 then drop the weights by 10 lbs from there.

Because we wants to dropsets 3 times with weights decreasing at each sets to failure

That’s how we will have better muscle contraction connections and more hypertrophy to develop lower quads to fill in with our rest of quads and strengths our knees too. 


- Begin with bar positioned on your upper back and your heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels elevated barbell back squat light day

Heels elevated barbell back squat close stance light day

If you cant do that then that’s alight we can always do that with dumbbells or no weights just bars until we gets used with balancing it unless it’s out of question that’s we can always skip that one. It’s ok don’t feels discouraged. I wasn’t that strong before so it’s ok guys. 

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

Pick any heavy weights you can do for 8 reps and challenge yourself to do 10 reps.

Don’t expand your back all the way up or else we are working on our lower back while we are focused on keeping the muscle contraction under tension we needs to find our midrange where it’s still under tension and rep it out for hamstring muscle connections. Then drop the weight down by 25 lbs if you can do at least 100 lbs then dropsets three times. 

If cant do 100 lbs that’s ok we can starts at 75 lbs then drop the weights by 20 lbs.

If cant do 75 lbs that’s ok we can starts at 50 lbs then drop the weights by 10 lbs

- With a slight bend at the knee come down 
- Keep a neutral spine
- Reach shin height and pull back up

Dumbbell RDL 2

Dumbbell RDL 2 dropset

Dumbbell RDL 2 last dropset

Start with heavy weights you can do for 8 reps unless you are not sure where to start at then work your way up with 10 reps until you fails able to do 10 reps after increasing 50 lbs to 10 lbs. 

once again it’s ok don’t feels discouraged we all got to start from somewhere. 

I used to not able to increase weights by 50 lbs per set until I stayed consistent with it my strengths done went up so more weights we able to move the bigger hypertrophy muscles we will be able to grow.

So from the heavyweights we able to do for 8 reps then drop the weights by 20-50 lbs down to 50 lbs then do one set of single leg extension 

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting positions

W1/D4 Hypertrophy Leg Day

More workouts from Jordan Hamp