Anatomy Separation Protocol v2.4

Lower Body Hypertrophy

Targeted isolation for Quads, Glutes, Hamstrings & Calves with integrated DeLorme progression mechanics.

0 / 21 Sets Completed
System Ready 00:00
1. Barbell Squat
2. Hack Squat
3. Glutes
4. Leg Extension
5. Romanian Deadlift
6. Lying Leg Curl
7. Standing Calf Raise
Barbell Squat Quads & Compound Base • DeLorme Protocol
Est. 1 Rep Max-
Total Volume-
Pacing: 3s eccentric descent, 1s bottom pause, explosive concentric, 1s lockout.
Rest: 90 seconds.
"Delorme Technique Upgrade: Set 1 (50% x 12), Set 2 (75% x 10), Sets 3-5 (100% working weight for maximum hypertrophy)."
Set 1Goal: 12 Reps (50%)
Set 2Goal: 10 Reps (75%)
Set 3Goal: 8 Reps (100%)
Set 4Goal: 6 Reps (100%)
Set 5Goal: 6 Reps (100%)
Hack Squat Quadriceps Isolation • Mass-Gaining Tempo
Est. 1 Rep Max-
Total Volume-
Pacing: 3s lowering phase, instant reversal, 1s drive to top extension.
Rest: 75 seconds.
"DeLorme Protocol Applied: Use pyramid loading percentages to pre-fatigue quad fibers before heavy work sets."
Set 1Goal: 6 Reps (50%)
Set 2Goal: 6 Reps (75%)
Set 3Goal: 8 Reps (100%)
Set 4Goal: 10 Reps (100%)
Glutes (Hip Thrust / Cable Pull-Through) Gluteus Maximus • Peak Hip Extension
Est. 1 Rep Max-
Total Volume-
Pacing: 2s lower, 1s hard posterior pelvic tilt squeeze at lockout, 2s eccentric.
Rest: 75 seconds.
"Dedicated Glute Block: Separate mechanical loading for maximum gluteal fibre recruitment separate from quads and hams."
Set 1Goal: 12 Reps (50%)
Set 2Goal: 10 Reps (75%)
Set 3Goal: 8 Reps (100%)
Leg Extension Quadriceps • Peak Contraction Isolation
Est. 1 Rep Max-
Total Volume-
Pacing: 2s raise, 1s hard squeeze at top, 1s lower, 2s deep stretch pause.
Rest: 60 seconds.
"DeLorme Protocol: Standardized loading progression to saturate quad muscle bellies with blood."
Set 1Goal: 8 Reps (50%)
Set 2Goal: 10 Reps (75%)
Set 3Goal: 10 Reps (100%)
Romanian Deadlift Hamstrings • Deep Stretch & Posterior Chain
Est. 1 Rep Max-
Total Volume-
Pacing: 3s controlled hinge, 1s bottom stretch pause, 1s drive up.
Rest: 75 seconds.
"DeLorme Technique: 50%x10 warmup, 75%x10 intermediate, 100%x8 max hypertrophy set."
Set 1Goal: 10 Reps (50%)
Set 2Goal: 10 Reps (75%)
Set 3Goal: 8 Reps (100%)
Lying Leg Curl Hamstrings Isolation • Knee Flexion Focus
Est. 1 Rep Max-
Total Volume-
Pacing: 3s curl up, 0s pause, 1s extension down, 1s bottom hold.
Rest: 60 seconds.
"DeLorme Technique: 50%x10 warm-up followed by 100% working weight for maximum mass response."
Set 1Goal: 10 Reps (50%)
Set 2Goal: 12 Reps (100%)
Standing Calf Raise Calves • Full Range Stretch & Hold
Est. 1 Rep Max-
Total Volume-
Pacing: 2s rise, 2s top contraction, 1s lower, 2s deep bottom stretch.
Rest: 45 seconds.
"DeLorme Protocol: Higher rep ranges (15-12 reps) scaled with percentage loading for optimal calf fiber recruitment."
Set 1Goal: 15 Reps (50%)
Set 2Goal: 12 Reps (75%)
Set 3Goal: 12 Reps (100%)