Science based BEGINNER lower body WORKOUT for HYPERTROPHY & STRENGTH! (தமிழ்)  

Workout template:
Warm up 5 mins
Hamstring curls: (hypertrophy)
4 sets of 10 to 15 reps
superset with
Calf Raiser
4 sets of 15 to 25 reps
leg press
4 sets of 10 to 15 reps
super set with
Hip thrusts
4 sets of 20 to 25 reps
leg extension:
3 sets of 15 reps with 2 mins gap in between
4th set (weight as in 3 rd set) 5 reps, and 5 secs rest, and 5 reps, like this accumulate 25 reps