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Lower Body Workout Plan
Start Plan (PRO)

Lower Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Toned
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Lower Body Strength Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
Squat   Video icon
4 10,8,8,6 01:00
3 6 01:00
3 6 01:00
3 12 01:00
3 12 01:00
3 8 01:00
00:15:00 None

Notes:

The 5 minute treadmill warm up is important and after you have finished with that you need to do a dynamic stretch before you start the workout. Lunge, side lunge, and single leg extension repetitions are all listed per leg.

A lot of body builders have the big upper body and little chicken legs. It is important to workout your lower body as well as your upper body. This is even more true for athletes. Whether you are running, jumping, or whatever the source of your quickness and explosiveness come from your legs. This lower body workout will help to provide that explosiveness. Even if you are not an athlete this leg workout will really help you to tone and strengthen your legs. Lifting your lower body helps to strengthen your upper body as well because it helps to release more testosterone into your body and that is what helps your muscles grow.

Lower Body Explosive Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:05:00 None
4 8,6,4,4 01:00
3 8 01:00
3 10 01:00
3 10 01:00
3 12 01:00
3 10 01:00
00:15:00 None

Notes:

The 5 minute treadmill warm up is important and after you have finished with that you need to do a dynamic stretch before you start the workout.

A lot of body builders have the big upper body and little chicken legs. It is important to workout your lower body as well as your upper body. This is even more true for athletes. Whether you are running, jumping, or whatever the source of your quickness and explosiveness come from your legs. This lower body workout will help to provide that explosiveness. Even if you are not an athlete this leg workout will really help you to tone and strengthen your legs. Lifting your lower body helps to strengthen your upper body as well because it helps to release more testosterone into your body and that is what helps your muscles grow.

Lower Body Conditioning Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 10,8,8,6 01:00
3 12 01:00
3 6 01:00
3 10 01:00
3 30 None
1 00:00:30 None
00:00:30 None
1 00:00:30 None
1 00:00:30 None
1 00:00:30 None
00:15:00 None

Notes:

The one leg dumbbell calf raise and plyometric lunge repetitions are listed per leg. Plyometric step up should be done 2-3 times.

A lot of body builders have the big upper body and little chicken legs. It is important to workout your lower body as well as your upper body. This is even more true for athletes. Whether you are running, jumping, or whatever the source of your quickness and explosiveness come from your legs. This lower body workout will help to provide that explosiveness. Even if you are not an athlete this leg workout will really help you to tone and strengthen your legs. Lifting your lower body helps to strengthen your upper body as well because it helps to release more testosterone into your body and that is what helps your muscles grow.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Glutes blue Lowerback blue Hamstrings blue Hipflexors blue Calves blue Outerthighs orange Quads orange Calves orange
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