THE LOWER BODY STRENGTH PROGRAM

Overview

Program GoalLower body strength
Delivery FormatSelf-paced workouts
Experience LevelIntermediate test score
Program DurationSix weeks
Training FrequencyFour per week
EquipmentBaseBench
Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (60 mins)Workout Two (60 mins)Workout Three (60 mins)Workout Four (60 mins)
1A. Back squat
1B. Pistol squat
2A. Front squat
2B. Nordic curl
3A. Side plank
3B. Hip adduction
1A. Deadlift
1B. Single leg Romanian dealdift
2A. Sissy squat
2B. Bridge
3A. Tall kneeling step-up
3B. Plank
1A. Bulgarian split squat
1B. Curtsey lunge
2A. Shrimp squat
2B. Lateral lunge
3A. Hip thrust
3B. Eccentric long arc quad
1A. Dragon pistol
1B. Pistol leg lift
2A. Pistol squat
2B. Side lunge
3A. Heel raise
3B. Foot elevated bridge

Sample weekly schedule

Sunday
MondayWorkout One (60 mins)
Tuesday
WednesdayWorkout Two (60 mins)
Thursday
Friday Workout Three (60 mins)
SaturdayWorkout Four (60 mins)

Test: Bulgarian split squats

Perform as many repetitions on each leg in a 30-second block. Rest 2-3 minutes between legs.

BeginnerIntermediateAdvanced
< 12 reps13- 24 reps> 25 reps

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