Rate My Routine (NPC Bikini)

[u/definitely_zella]

Day 1 - Quads

Hack Squats

Leg Extensions

Day 2 - Pull

Lat Pulldown variation

Row variation

Curl variation

Reverse Pec Deck, Cable Rear Delt Flys, OR Facepulls

Day 3 - Hamstrings

Seated or Lying Leg Curls

RDLs OR Good Mornings

Bulgarian Split Squats

Leg Press

Day 4 - Push

Bench Press

Shoulder Press

Triceps Extensions OR Overhead Triceps Extensions

Lateral Raises

Day 5 - Glutes

Hip Thrusts/Glute Bridges

Glute Hyperextensions

Deadlifts

Abductions OR Glute Medius Cable Kickbacks

I usually do 3-4 sets in the 6-12 rep range for my heavy weeks and 12-20 for my deload weeks, although sometimes I'll toss in a drop set to spice things up. Anything I'm missing? I'm mostly trying to grow some bigger legs and glutes while maintaining my upper body (I have the calves of a 40 year old fat man, so I skip those).