Leg day hypertrophy

Paused barbell back squats – 5×8 Regression: Pre-weighted barbell or dumbbell paused goblet squats. Working at 50-60% of our 1 rep max on our barbell box squats. The pause at the bottom will be for 3 seconds. Make each second count. One one thousand, two one thousand, three one thousand. Core braced the entire time,…

Barbell box squats – 4×15 Completely sitting down onto box. Slight rocking motion. Box should be wherever your hip crease is at parallel. Can use plates to customize box heights to your height specifically. Core tight entire movement, bracing core especially on the eccentric (downward phase). Exhaling the concentric phase, when coming up from the…