For those who like short workouts, this is the perfect workout for you. The benefit of this workout is that you will reach the failure and grow muscles fast. The workout has 6 exercises that engage the quadriceps, hamstrings, glutes, and calves. This workout should last less than an hour.

THE ROUTINE

1) Romanian deadlift: do 1 warm-up set of 20 reps. After that, increase the weight in the 1st working set. The weight is the same for all 4 working sets. Make sure to put the weight that you can do no more than 10 reps. The rest between sets should be less than 90 seconds! 

2) Squats: do 1 warm-up set of 12 reps. After that, increase the weight in the 1st working set. The weight is the same for all 4 working sets. Make sure to put the weight that you can do no more than 8 reps. The rest between sets should be less than 90 seconds! In the separate video, you will see the proper form for the squats. The video shows the proper form on the Smith machine, but the principles are the same for the squats with the bar.

3) Kettlebell Squats: Use the same kettlebells for all 4 sets of this exercise. Make sure to grab the kettlebells heavy enough that you can do 10 reps with them. Exercises 3 and 4 are supersets. There is no rest between exercises. Do 4 rounds of this superset.

4) Good morning: this is the exercise for the hamstrings and glutes. Make sure to push your hips backward as you do the positive rep. That way, the lower back will be less engaged. Make sure to use the weight that you can do 10 reps with. The weight is the same in all 4 sets of this exercise. Exercises 3 and 4 are supersets. There is no rest between exercises. Do 4 rounds of this superset.

5) Leg extension: Do 5 sets of 15 reps. Increase the weight of each new set. The goal is the reps, so do not cheat, do 15 reps! The rest should be 1 minute or less. Do not cheat on the rest period, as if the rest is longer, you will miss the goal of this workout. Try to do full reps, not half reps. If you set the weight too heavy, and you do half reps after the first few reps, you will miss the goal of this exercise. After the last rep, hold the legs in the air for 5 seconds (this stands for all 5 sets).

6) standing calf raises: you have only 1 set of very high intensity. Do a full range of motion! The set lasts for 4 minutes (30 secs reps + 30 secs hold in the middle x 4 times (4 minutes in total) without any rest in between). This is the routine to failure (hypertrophy).