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intermediate lower-body hypertrophy program

A 10-week periodized program using a 3+1 loading cycle focused on quad and posterior chain growth.

Static — this skill doesn't adapt to your week.

Tags: hypertrophy, lower-body, periodization, intermediate

Tools used

Procedure

Procedure

  1. Assess and Initialize

    • Confirm the user is an "intermediate" trainee (has a strength foundation but is plateauing).
    • Determine the starting weights for primary movements (Hack Squat/Leg Press and RDL) to establish the baseline for the 10-week progression.

  2. Phase 1: Accumulation (Weeks 1–3)

    • Create two distinct lower-body sessions per week using create_workout.
    • Day A (Anterior Dominant):
      • Hack Squat or Leg Press: 3–4 sets, 8–12 reps (RPE 8–9).
      • Walking Lunges: 3 sets, 10–12 reps/leg (RPE 8).
      • Leg Extensions: 3 sets, 12–15 reps (RPE 9).
      • Standing Calf Raises: 4 sets, 10–15 reps (RPE 9).
    • Day B (Posterior Dominant):
      • RDL or Stiff Leg Deadlift: 3–4 sets, 8–10 reps (RPE 8).
      • Leg Curls: 3 sets, 10–12 reps (RPE 9).
      • Hip Thrusts: 3 sets, 8–12 reps (RPE 8–9).
      • Seated Calf Raises: 4 sets, 12–15 reps (RPE 9).
    • Instruct the user on Double Progression: Increase reps within the range first; once the top of the range is hit for all sets, increase load by 2.5%–5%.

  3. Phase 2: First Functional Deload (Week 4)

    • Use apply_deload_template or update_workout to modify Week 4.
    • Keep intensity (weight) the same as Week 3.
    • Reduce total sets by 50%.
    • Cap effort at RPE 6 (approx. 4 reps in reserve).

  4. Phase 3: Intensification (Weeks 5–7)

    • Reset rep ranges to the low end and increase load by 2.5–5% over Week 3 finishing weights.
    • Continue the 2x per week frequency with the same exercise selection to maximize neuromuscular efficiency.

  5. Phase 4: Overreach & Final Deload (Weeks 8–10)

    • Week 8: Repeat the Functional Deload protocol (50% volume reduction, RPE 6).
    • Weeks 9–10 (Overreach): Increase volume by adding 1 set to primary movements (Hack Squat/RDL) and push effort to RPE 10 (technical failure) for the final set of each exercise.

  6. Technical Coaching Implementation

    • Apply the following cues in workout descriptions:
      • Tempo: 2–3 second eccentric (slow negative) on all lifts.
      • Bracing: "Big breath into the belly, brace as if someone is going to punch you."
      • ROM: Ensure full range of motion, especially for calves and leg press.
      • Internal Focus: On Leg Extensions/Curls, "Squeeze the target muscle; do not just move the weight."

  7. Review & Iterate

    • At the end of Week 10, use get_week_stats and get_insights to evaluate growth and strength gains before restarting or pivoting focus.