Week 3 - Failure Peak

Legs (Hypertrophy Focus)

Hit the same high-rep leg session as Week 2 but sink deeper into the stretches, pauses, and failure cues before coasting into the rest day.

Session at a Glance

Seven movements stay identical so you can compare failure loads directly against last week.
Leg extension keeps the myo-rep callout while the hip adduction/abduction work continues to hammer glue and inner-thigh volume.
Substitution cards call out unilateral and cable swaps when machines are packed.

Take 2-4 feeder sets on the leg press again, then only 1-2 controlled ramps for every other station.
Stick to 2-3 minute rests on leg press/Bulgarian split squats and 1-2 minutes elsewhere.
Record the failure load for each slot so you have proof that Week 3 outperformed Week 2.

Exercise 1

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Place your feet lower on the platform, control the descent, and pause lightly at the bottom for quad bias.

Exercise 2

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Lean forward slightly, get a long hamstring stretch, and keep the hips down as you curl.

Exercise 3

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Drop until the front thigh is parallel, keep the torso slightly forward, and drive up through the front heel.

Exercise 4

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Treat this as a myo-rep cluster: hold the seat back, control a 2-3 second negative, then knock out short-rest mini sets after failure.

Exercise 5

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Squeeze hard through the entire range and drive the knees together for a focused adductor pump.

Exercise 6

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Use pads or a longer range when you can, lean forward, and hold the squeeze to light up the glutes.

Exercise 7

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Pause at the bottom for 1-2 seconds, roll across the ball of the foot, and stretch the calves between sets.