Lower-body hypertrophy workout I – beginner

strength trainingBeginnerAllUpdated 27/02/2026

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Goal

Improve muscle tone and overall strength with structured training sessions. Beginner workout: strength training: hypertrophy I (limb lower). Include a warm-up, the main training block and a final cool-down to support recovery. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Half squat with barbell
#1Intermediate

Half squat with barbell

4 sets10 repsperform the exercise with one weight que puedas realizar between 8-12 repeticiones, dejando 2-3 in the recámara. Realizar the exercise without weight up to tener one technique correct.
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Leg extension on a machine
#4Intermediate

Leg extension on a machine

3 sets10 repsperform the exercise with one weight que puedas realizar between 8-12 repeticiones with each leg, dejando 2-3 in the recámara.
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Lunges with dumbbells
#5Intermediate

Lunges with dumbbells

4 sets10 repsperform the exercise with movement, with one weight que puedas realizar between 8-12 repeticiones, dejando 2-3 in the recámara.
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