HPMP Leg Routine

Purpose & Mindset

Leg Day builds your foundation — strength, balance, and posture. These muscles carry your entire frame and define your overall athletic ability. This session isn’t about chasing heavy numbers. It’s about control, range of motion, and endurance. Respect the weight, respect the process, and the results will follow.

Warm-Up & Activation

• Stretching (5–10 minutes): Focus on hips, quads, hamstrings, glutes, calves, and ankles. Perform hip openers, quad pulls, and banded hamstring stretches.

• Foam Rolling (5 minutes): Target quads, glutes, IT bands, hamstrings, and calves. Roll 30–60 seconds per area, slowly and deliberately.

• Cardio Activation (8–10 minutes): Incline walk or stair stepper to raise heart rate and warm joints.

• Machine Warm-Up (2 sets): Use leg press or leg extension at 25–50% of working weight for 15–20 slow, full-range reps.

Compound Lift #1 – Leg Press or Dumbbell Squat

Sets & Reps: 2 Warm-Up Sets + 3–4 Working Sets (8–12 Reps)Focus on depth and control rather than load. Keep movements deliberate and balanced.

Form Cues:- Feet shoulder-width apart, toes slightly outward.- Lower slowly (3 seconds down) and push through heels.- Avoid bouncing or locking out knees.- Keep lower back supported and stable.

Why This Lift: Builds leg power and control safely for beginners, teaching proper depth and alignment before heavier barbell work.

Compound Lift #2 – Romanian Deadlift (RDL)

Sets & Reps: 2 Warm-Up + 3 Working Sets (8–12 Reps)Use barbell, dumbbells, or Smith machine for a stable motion pattern.

Form Cues:- Soft bend in knees, hinge from hips, not spine.- Keep chest tall and back flat.- Lower until hamstrings stretch, then drive hips forward.- Keep bar or dumbbells close to your legs.- Control the movement at all times.

Why This Lift: Strengthens hamstrings and glutes while teaching hip hinge safely, avoiding heavy deadlift risks.

Compound Lift #3 – Walking Lunges or Bulgarian Split Squats

Sets & Reps: 3 Sets of 10–12 Reps per LegThese teach unilateral balance, coordination, and lower-body stability.

Form Cues: Step forward or elevate back foot for split squats.- Drop straight down, not forward.- Keep core tight and chest upright.- Push through front heel for power.

Why This Lift: Improves balance and fixes leg strength imbalances, essential for longevity and posture.

Isolation Work – The Finisher Zone

Select 2–3 isolation exercises to target specific muscles and improve definition:-

Leg Extensions (Quads): 4–5 sets of 12–15 reps

Lying/Seated Leg Curls (Hamstrings): 4–5 sets of 12–15 reps

Standing/Seated Calf Raises (Calves): 5 sets of 15–20 reps

Perform drop-sets to failure on the final set (reduce weight by ~25%).

Form Focus: Slow 2–3 second lowering phase.- Pause briefly at stretch.- Maintain tension through entire movement.

Why It Works: Maximizes blood flow, endurance, and hypertrophy without joint strain.

Advanced Techniques

• Tempo Training: 3 seconds down, 1 up — builds control and power.

• Pauses: Hold at bottom for 1 second to remove momentum.

• Supersets: Pair Leg Extensions → Leg Curls to train opposite muscle groups efficiently.

• Stretch Under Load: Pause briefly in deep stretch (RDL or Lunge) to build mobility and tension tolerance.

Cool-Down & Recovery

• Stretch quads, hamstrings, calves, and glutes for 3–5 minutes.

• Foam roll quads and IT bands post-session to aid recovery.

• Hydrate and consume a balanced meal or shake within 45 minutes.

• Log exercises, weights, reps, depth, and soreness for tracking.

Volume & Progression

• Heavy Day: 8–10 reps per set on compound lifts.

• Light Day: 12–15 reps per set with slower tempo.

• Increase load by 2.5–5 lbs once top rep range is met twice with perfect form.

• Soreness lasting 24–48 hours = productive; longer = reduce volume.

• Always prioritize form, control, and warm-up quality.

Coach’s Message

Leg Day humbles everyone — and that’s why it builds champions. Every rep tests your grit. Every set demands focus. You’re not here to lift for numbers; you’re here to lift for growth. Slow down, own your form, and take pride in the sweat and soreness. When you take off your hoodie at the end, that’s proof you showed up for yourself. Legs shaking!

Programs That Inspired This Routine

• Renaissance Periodization – Volume landmarks and fatigue management.

• Jeff Nippard – Tempo control and range of motion emphasis.