I HATE LEG DAY

This is a very high-quality 18-week hypertrophy program for people WHO HATE LEG DAY RAHHHHHHHHH. If you HATE LEG DAY but still want MUSCLE GAINS this is for you. It includes 3 DELOAD weeks for the sigmas who care about their overall wellbeing. It is focused on FEMALE lifters due to higher reps but MALE lifters can also use this program if they HATE LEG DAY too. It uses SCIENCE BASED LIFTING and also incorporates my PERSONAL PREFERENCES. I chose to skip SQUATS, LUNGES, and PULL UPS. Because I HATE LEG DAY EXERCISES and i SUCK at PULL-UPS. Peace out my SIGMAS

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Leg Press

Romanian Deadlift (Dumbbell)

Hamstring Curl

Calf Raise (Machine)

Cable Crunch

lower body + abs

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Upper body strength

Chest Press (Machine)

Seated Row (Cable)

Lat Pulldown (Close Grip)

Lateral Raise (Dumbbell)

Face Pull

Chest Fly (Machine)

Upper body hypertrophy

RIR 1-2. Every week choose one: add 2.5-5 lbs, add 1-2 reps, or add another set if feeling strong

Rear Delt Fly (Machine)

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Incline Curl (Dumbbell)

Skull Crusher

arms n shoulders kill em day 

Incline Chest Press (Machine)

Lat Pulldown (Neutral Grip)

Shoulder Press (Machine)

Bench Press (Dumbbell)

Seated Wide-Grip Row (Cable)

Reverse Pec Deck

Chest Fly (Cable)

Rear Delt Fly (Cable)

Tricep Rope Push Down (Cable)

Concentration Curl

Pec Deck (Machine)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

Bicep Curl (Cable)

Overhead Extension (Dumbbell)

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