Free personalized workout plan

High Rep Legs Compound Sets

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

96 minutes

Genders

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

Show More

Source

Equipment

Barbell, Bench, Machine, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

96 minutes

Genders

Days per week

1 day

Goals

Bodybuilding (Female | Male)

Build Muscle (Female | Male)

Tone Body (Female | Male)

Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

Show More

Equipment

Barbell, Bench, Machine, Smith Machine

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

Week 1

Increase of volume by adding 1 Set.

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Increase load on 2 and 3 Set.

Day 1

Exercise	Sets	Reps	Rest	Notes
1A. Narrow Smith Machine Squat Narrow Smith Machine Squats by Fitness App	4 sets	14, 12, 10, 8 reps	90s
1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	4 sets	12, 10, 8, 6 reps	90s	One leg at a time, changing without rest.
2A. Seated Leg Curl فخذ خلفي جالس - رجلين جالس - Seated Leg Curl by Arabian Bodybuilding	4 sets	12, 10, 8, 6 reps	90s
2B. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	12, 10, 8, 6 reps	90s
3A. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	4 sets	12, 10, 8, 6 reps	90s
3B. Thigh Abductor Abductor Muscles Machine Exercise by AthleticQuickness	4 sets	12, 10, 8, 6 reps	90s
4A. Thigh Adductor ▶	4 sets	12, 10, 8, 6 reps	90s
4B. Thigh Adductor ▶	4 sets	12, 10, 8, 6 reps	90s
5A. Smith Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	12, 10, 8, 6 reps	90s
5B. Smith Machine Seated Calf Raise Smith Machine Seated Calf Raise by Guy Droog	4 sets	12, 10, 8, 6 reps	90s

Date Created: 1/1/19, 12:57 AM

Last Updated: 2/13/20, 7:20 PM

Similar Workouts

Chest and Triceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceIntermediate (2-3 years)
Time72 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell, Dumbbell, Smith Machine, Cable
Shoulder burnout
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Smith Machine, Dumbbell, Cable
Chest and Triceps Pump Workout
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time67 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentSmith Machine, Dumbbell, Cable, Barbell
Back and Biceps Sarcoplasmatic Hypertrophy
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceBeginner (1-2 years)
Time67 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentCable, Machine, Other, Smith Machine, Barbell
Back and Biceps Sarcoplasmatic Hypertrophy 2
Pedro Bernardes
GoalsBuild Muscle, Bodybuilding
ExperienceIntermediate (2-3 years)
Time72 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentMachine, Weight Plate, Ab Wheel, Suspension (TRX), Barbell, Dumbbell
Chest and Tricep Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Barbell, Cable

See More Similar Workouts

More Workouts by Pedro Bernardes

Chest and Triceps Pump Workout 3
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time79 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Suspension (TRX), Barbell, Cable
Endurance for Snowboard 3
Pedro Bernardes
GoalsAthletic Performance, Increase Stamina
ExperienceAdvanced (3+ years)
Time55 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentDumbbell, Barbell, Bodyweight, Suspension (TRX), Cable
Strength for Snowboard 1
Pedro Bernardes
GoalsAthletic Performance, Gain Strength
ExperienceBeginner (1-2 years)
Time107 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentSmith Machine, Machine, Cable, Dumbbell, Bodyweight
Chest and Tricep Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Barbell, Cable
Dumbbell Legs 1
Pedro Bernardes
GoalsGain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentDumbbell, Bodyweight
Strength for Ski 1
Pedro Bernardes
GoalsAthletic Performance, Gain Strength
ExperienceBeginner (1-2 years)
Time105 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentMachine, Cable, Barbell, Other, Bodyweight

See More More Workouts by Pedro Bernardes

Similiar muscle focus workouts

Chest and Tricep Compound Sets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Barbell, Cable
Ripped Shoulders with Supersets
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceAdvanced (3+ years)
Time58 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Cable
Shoulder burnout
Pedro Bernardes
GoalsBodybuilding, Build Muscle, Tone Body
ExperienceIntermediate (2-3 years)
Time77 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Smith Machine, Dumbbell, Cable
10 Minute Abs by Jordan Morello
Jordan Morello
GoalsBuild Muscle, Tone Body
ExperienceBeginner (1-2 years)
Time26 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBodyweight
10 Minute Leg Burner Workout
Jordan Morello
GoalsBuild Muscle, Fat Loss, Tone Body
ExperienceBeginner (1-2 years)
Time26 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBodyweight
Matt Bomer's Workout and Diet:Get A Ripped Body
Chris Davis
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time101 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Dumbbell, Bodyweight, Cable, Exercise Ball

See More Similiar muscle focus workouts

Workouts with similar equipment

Basic Lower Body Workout
mywrkouts.com
GoalsBuild Muscle
ExperienceBeginner (1-2 years)
Time64 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Machine, Bench
Off the Beaten Path Leg Workout
mywrkouts.com
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time81 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentMachine, Barbell
Drop Sets for Big Pecs Workout
mywrkouts.com
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time46 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Machine
Simple Barbell Training
Chris Stone
GoalsBuild Muscle, Gain Strength, Lose Weight
ExperienceBeginner (1-2 years)
Time49 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Bench
6 Week Russian Bench Press Peaking Program
Unkown
GoalsGain Strength, Powerlifting
ExperienceIntermediate (2-3 years)
Time11 min
Workout TypeMuscle Focus Workout
Days Per Week3
EquipmentBarbell
Beginner 5X5 Powerlifting Program
Suman Roy
GoalsGain Strength, Powerlifting
ExperienceBeginner (1-2 years)
Time64 min
Workout TypeFull Body Workout
Days Per Week3
EquipmentBarbell

See More Workouts with similar equipment

1 day workouts that are 96 minutes

Shaun T’s New Insanity Workout
Chris Davis
GoalsAthletic Performance, Fat Loss, Tone Body, Increase Stamina, Lose Weight
ExperienceIntermediate (2-3 years)
Time80 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentBodyweight, BOSU Ball
Unilateral Full Body Dumbbell Workout
Suman Roy
GoalsBuild Muscle, Fat Loss, Gain Strength
ExperienceIntermediate (2-3 years)
Time86 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentDumbbell
Charlie Hunnam Workout: Sons of Anarchy
Chris Davis
GoalsTone Body, Fat Loss, Lose Weight
ExperienceIntermediate (2-3 years)
Time72 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentPull up bar, Dips Bar, Bodyweight
Full Body Dumbbell Workout
Michael Vazquez
GoalsBuild Muscle, Gain Strength, Increase Stamina, Tone Body
ExperienceAdvanced (3+ years)
Time83 min
Workout TypeFull Body Workout
Days Per Week1
EquipmentDumbbell, Other
Matt Bomer's Workout and Diet:Get A Ripped Body
Chris Davis
GoalsBuild Muscle, Gain Strength, Tone Body
ExperienceIntermediate (2-3 years)
Time101 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentBarbell, Dumbbell, Bodyweight, Cable, Exercise Ball
Chest and Triceps Pump Workout 3
Pedro Bernardes
GoalsBodybuilding, Build Muscle
ExperienceAdvanced (3+ years)
Time79 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentDumbbell, Suspension (TRX), Barbell, Cable

See More 1 day workouts that are 96 minutes

Workouts with similar exertion and cardio intensity

3 Day Bodyweight PPL Workout
Myworkouts Trainer
Diego Ricaurte
GoalsGain Strength, Build Muscle
ExperienceBeginner (1-2 years)
Time34 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBodyweight, Box, Other, Pull up bar
5 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricuarte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week5
EquipmentBarbell, Dumbbell, Machine, Pull up bar, Cable, Bench
6 Day Maximum Muscle Growth Workout Plan
Premium Workout Plan
Diego Ricaurte
GoalsBodybuilding, Build Muscle, Gain Strength
ExperienceAdvanced (3+ years)
Time53 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Machine, Pull up bar, Cable, Bench, Dips Bar, Dumbbell
Muscle Building Superset Bonanza by Alex Meyers
Alex Meyers
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time64 min
Workout TypeSplit Workout
Days Per Week3
EquipmentBarbell, Dumbbell, Cable, Machine, Bodyweight, Dips Bar, EZ Bar, Exercise Ball, Bench, Weight Plate
Big Barrel Chest Workout
mywrkouts.com
GoalsBuild Muscle
ExperienceIntermediate (2-3 years)
Time52 min
Workout TypeMuscle Focus Workout
Days Per Week1
EquipmentOther, Barbell, Dumbbell, Machine
6 Day Retro Muscle Growth Workout
mywrkouts.com
GoalsBuild Muscle
ExperienceAdvanced (3+ years)
Time78 min
Workout TypeSplit Workout
Days Per Week6
EquipmentBarbell, Dumbbell, Cable, Pull up bar, Bodyweight, EZ Bar, Machine, Dips Bar, Landmine

See More Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan