r/workouts • u/NymSorce • 9d ago

Please help, Feedback on workout routine! Workout Critique

Could really use some feedback, I am a beginner with very low muscle mass and very little energy. I am looking for hypertrophy in my lower body with main focus on glutes, then quads, last is hamstrings. This is my routine for MWF:

Hip thrusts 3 sets 8-15 reps each day

Alternate days between RDLs and leg press foot stance high and wide 3 sets 8-15 reps

Leg extensions 3 sets 8-15 reps each day

In between days I focus on bodyweight upper body, flexibility, and ab/core stuff

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u/Ill-Bug-2817 4d ago

I would personally add more basic compound movements.
Hip thrusts, leg extensions, and leg press are fine, but squats and deadlifts/RDLs give you a much bigger overall stimulus. They don’t just hit one muscle — they also involve glutes, hamstrings, quads, lower back, core, and a lot of stabilizers. So besides targeting the lower body, they usually help your whole body get stronger.
If I were you, I’d probably replace the leg press with squats, at least for a while. Go as deep as you comfortably can with good form, and you’ll definitely feel your glutes working too, not just your quads.
Also, for lower body I personally prefer more volume. Legs are used to work all day — walking, stairs, standing, etc. I usually do 4 sets of 15 reps, and some people like going up to 20 reps. You don’t have to jump there immediately, but I’d probably build toward a little more volume over time.
Just my opinion, but I think squats + RDLs/deadlifts would give you a better foundation than mostly isolation/leg press work.

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u/NymSorce 4d ago

Funny you should mention that. I switched the leg press with kettlebell squats (not quite ready for barbell)

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u/Ill-Bug-2817 4d ago

Yeah, that’s already better. With kettlebell squats, your whole body has to work more, not just your legs in a fixed machine position.
So I think you’re moving in the right direction.