Hypertrophy Program — Day 6 of 6

Legs B + Core + Neck — Quads, Hams, Calves, Abs, Neck (8 exercises)

Scoring methodology: Mechanical Tension (lever ratio) + Tension Continuity (cable vs free weight) + Muscle Breadth (compound vs isolation) + Stretch-Under-Load + Joint Safety + Progressive Overload Potential. Total 0–100. Source: exercise_hypertrophy_scores.xlsx derived from relabeled_magic_excel_20260412.xlsx.

Why these exercises & this order

Machine leg press first to spare the spine after Legs A, then a wide-stance barbell squat for adductor loading, a front lunge for hamstring eccentrics, and alternated toe raises for unilateral calf work. Core uses three cable/weighted exercises covering lower abs, obliques, and upper abs. Neck closes with controlled harness work.

Two A-grade, five B-grade, one C-grade exercise. The A-grade core exercises (73–77) are the highlights — cable abdominal work scores well on tension continuity and lever ratio.

  1. 01. Close Stance Top Pad Leg Press — p. 470, order on page 3
    Quadriceps — vastus lateralis emphasis (Score: 69/B)
  2. 02. Flat Footed Wide Stance Barbell Squat to Bench — p. 442, order on page 3
    Quadriceps — adductors, depth standardized (Score: 65/B)
  3. 03. Barbell Front Lunge — p. 486, order on page 2
    Hamstrings — eccentric loading, deep hip flexion (Score: 69/B)
  4. 04. Standing Barbell Alternated Toe Raise — p. 276, order on page 2
    Calves — unilateral, doubled effective load (Score: 54/C)
  5. 05. Standing Low Pulley Front Leg Raise — p. 135, order on page 3
    Core — lower abdominals, cable (Score: 77/A)
  6. 06. Incline Low Pulley Side Leg Raise — p. 107, order on page 4
    Core — obliques, lateral (Score: 73/A)
  7. 07. Weighted Decline Bench Sit-Up — p. 96, order on page 2
    Core — upper abdominals, weighted (Score: 62/B)
  8. 08. Seated Back Supported Head Harness Low Pulley Neck Resistance — p. 385, order on page 1
    Neck — flexion, cable tension (Score: 69/B)

← Full workout table (~55 min)

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