Lower Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Lower Body Workout Plan is an all-inclusive lower body workout routine designed for those who wish to take full advantage of all that leg training has to offer. This is more than just a good lower body workout. It is a well-designed and intense plan for gaining the most strength, explosive po... more

The Lower Body Workout Plan is an all-inclusive lower body workout routine designed for those who wish to take full advantage of all that leg training has to offer. This is more than just a good lower body workout. It is a well-designed and intense plan for gaining the most strength, explosive power, and functioning of the entire group of muscles found in the legs.

Legs: Important or Not?


The lower body muscles of the upper and lower legs are all too often extremely neglected in training. Not only is it important to workout lower body muscles, it is considered by some experts to be the most crucial aspect of training. The legs provide power for a multitude of activities and are important muscles not to be overlooked when attempting to be fit for any reason.

The Legs Provide Many Uses


The best lower body workout you can find is one that encompasses every aspect of what the legs are used for. This lower body workout was designed with just that in mind, and takes the fitness enthusiast through a diverse workout week, with the end result of having each benefit addressed.

-Strength


The lower body workouts found herein are split into three very different routines. The first is built around lower body exercises for strength. These lower body workouts with weights promote the breakdown of muscle tissue, allowing for repair and recovery. This is crucial in building unyielding strength in the quads, glutes, hamstrings, and calves.

-Repetition


Repetition ranges for this segment of the program are in the 6-12 range, and appropriate weight should be used, depending on goals. Lighter weights for toning make this a fantastic lower body workout for women. A lower body workout for men may mean heavier weights to promote muscle mass gain.

-Power


The second workout is designed to promote explosive power. This leg workout will incorporate some weights, along with some bodyweight moves to produce true power for sudden actions, such as sprinting or jumping.

-Conditioning


The final routine uses lower body workout exercises that focus on having the legs conditioned to functionally perform practically any necessary activity. Jumping rope and plyometrics are utilized heavily in this routine. The three workouts should be split and performed on non-consecutive days of the week. This allows for necessary recovery time and will inhibit tightness, soreness, and cramping, allowing for adequate intensity and maximizing the benefits received.

Eating Properly Always Aids Performance


A proper diet will go far in aiding the development of the legs. Many will also find the added benefit of an increase in muscle mass spread throughout the entire body as a result of focusing on leg training. Whether you desire thick massive legs, toned and appealing legs, or functional supremacy, the Lower Body Workout Plan provides the means.

Maximize Training


No other lower body workout routine is as comprehensive and scientific in its approach to maximizing all that leg training has to offer. It guarantees to not only put you in fantastic shape, but to offer the kind of results that make you well-adapted for other activities, especially competitive sports. Get started today and never be ashamed of your legs again!

Lower Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Lower Body Workout Plan

Lower Body Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

The Lower Body Workout Plan is an all-inclusive lower body workout routine designed for those who wish to take full advantage of all that leg training has to offer. This is more than just a good lower body workout. It is a well-designed and intense plan for gaining the most strength, explosive po... more

The Lower Body Workout Plan is an all-inclusive lower body workout routine designed for those who wish to take full advantage of all that leg training has to offer. This is more than just a good lower body workout. It is a well-designed and intense plan for gaining the most strength, explosive power, and functioning of the entire group of muscles found in the legs.

Legs: Important or Not?


The lower body muscles of the upper and lower legs are all too often extremely neglected in training. Not only is it important to workout lower body muscles, it is considered by some experts to be the most crucial aspect of training. The legs provide power for a multitude of activities and are important muscles not to be overlooked when attempting to be fit for any reason.

The Legs Provide Many Uses


The best lower body workout you can find is one that encompasses every aspect of what the legs are used for. This lower body workout was designed with just that in mind, and takes the fitness enthusiast through a diverse workout week, with the end result of having each benefit addressed.

-Strength


The lower body workouts found herein are split into three very different routines. The first is built around lower body exercises for strength. These lower body workouts with weights promote the breakdown of muscle tissue, allowing for repair and recovery. This is crucial in building unyielding strength in the quads, glutes, hamstrings, and calves.

-Repetition


Repetition ranges for this segment of the program are in the 6-12 range, and appropriate weight should be used, depending on goals. Lighter weights for toning make this a fantastic lower body workout for women. A lower body workout for men may mean heavier weights to promote muscle mass gain.

-Power


The second workout is designed to promote explosive power. This leg workout will incorporate some weights, along with some bodyweight moves to produce true power for sudden actions, such as sprinting or jumping.

-Conditioning


The final routine uses lower body workout exercises that focus on having the legs conditioned to functionally perform practically any necessary activity. Jumping rope and plyometrics are utilized heavily in this routine. The three workouts should be split and performed on non-consecutive days of the week. This allows for necessary recovery time and will inhibit tightness, soreness, and cramping, allowing for adequate intensity and maximizing the benefits received.

Eating Properly Always Aids Performance


A proper diet will go far in aiding the development of the legs. Many will also find the added benefit of an increase in muscle mass spread throughout the entire body as a result of focusing on leg training. Whether you desire thick massive legs, toned and appealing legs, or functional supremacy, the Lower Body Workout Plan provides the means.

Maximize Training


No other lower body workout routine is as comprehensive and scientific in its approach to maximizing all that leg training has to offer. It guarantees to not only put you in fantastic shape, but to offer the kind of results that make you well-adapted for other activities, especially competitive sports. Get started today and never be ashamed of your legs again!

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Leg Extension Machine
  • Treadmill
  • Jump Rope
  • Barbell
  • Stairs
  • Box
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Hamstrings / Expert
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Groin / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:30
3 -- 00:00:30 30 -- --:--
Default
Calves / Beginner
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
00:00:30
-- -- 00:00:30 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:30
1 -- 00:00:30 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Quads / Beginner
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Hamstrings / Expert
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Groin / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:35
3 -- 00:00:35 30 -- --:--
Default
Calves / Beginner
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Calves / Intermediate
00:00:35
-- -- 00:00:35 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:35
1 -- 00:00:35 -- -- --:--
Default
Quads / Beginner
00:15:00
-- -- 00:15:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Hamstrings / Expert
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:40
3 -- 00:00:40 30 -- --:--
Default
Calves / Beginner
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Calves / Intermediate
00:00:40
-- -- 00:00:40 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:40
1 -- 00:00:40 -- -- --:--
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Outer Thighs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:05:00
-- -- 00:05:00 -- -- --:--
Default
Hamstrings / Expert
4 sets, 8,6,4,4 reps, 01:00 rest
4 -- --:--:-- 8,6,4,4 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Groin / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
4 sets, 10,8,8,6 reps, 01:00 rest
4 -- --:--:-- 10,8,8,6 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps00:00:45
3 -- 00:00:45 30 -- --:--
Default
Calves / Beginner
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
00:00:45
-- -- 00:00:45 -- -- --:--
Exercise thumb
Calves / Expert
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Calves / Intermediate
1 sets, 00:00:45
1 -- 00:00:45 -- -- --:--
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hip flexors secondary Chest secondary Shoulders secondary Biceps secondary Forearms secondary Triceps secondary Neck secondary Traps secondary Lats secondary Middle back secondary Lower back secondary Quads primary Calves primary Hamstrings primary Abs primary Groin primary Outer thighs primary Glutes primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Leg Extension Machine
  • Treadmill
  • Jump Rope
  • Barbell
  • Stairs
  • Box
Show All

38 people started this plan

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Lower Body Workout Plan

Workout Goals

  • Gain Strength
  • Get Toned

Equipment Needed

  • Leg Extension Machine
  • Treadmill
  • Jump Rope
  • Barbell
  • Stairs
  • Box
Show All

38 people started this plan