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Strength Protocol

Hyper-Growth Leg Session

Neural-driven compound loading for maximal lower-body hypertrophy.

Hyper-Growth Leg Session — athlete lifting a loaded barbell in a dim strength studio

Protocol badges

~45 min · 6 blocks
  • Advanced · Difficulty — High intensity and 75%+ readiness required. Heavy loading or maximal efforts — only run this when recovery is genuinely green.
  • 40 min+ · Time — Estimated over 40 minutes. Plan for full rest periods — cutting rest changes the stimulus.
More Strength
Lower-body hypertrophyMax strengthTendon resilience

Coach cueOwn the eccentric — three seconds down on every rep beats extra weight.

Gear needed · Barbell · Squat rack · Dumbbells

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Strength · Advanced

Hyper-Growth Leg Session

Neural-driven compound loading for maximal lower-body hypertrophy.

45 min · 6 blocks · Readiness 80%

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https://digitals.engineering/programs/hyper-growth

Suitability

Ready to run — your readiness 88 clears the 80+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/6 done

6 blocks · 45 min total · ~34:00 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 6 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 6Neural Warmup Ramp3 x 60s · target CNS3:00work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Hyper-Growth Leg Session today

Keep the same structure and chase a faster total time than 45 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

80%

Intensity

High

Duration

45 min

3:00Block timer · 3 x 60s · CNS
5:15Block timer · 5 x 5 · Quads
5:15Block timer · 4 x 8 · Hamstrings
5:15Block timer · 3 x 10 / leg · Glutes
5:15Block timer · 4 x 15 · Calves
4:00Block timer · 1 x 4 min · Recovery
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

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Before you start

  • Access unlockedIncluded in your plan
  • Readiness 80%+Your score today is 88%
  • 45 min free6 blocks · high intensity
  • Session loggedTap start to begin logging

45 min · High

0/6 blocks