The Tone & Strength Lower Body workout plan is to be used two times a week and added to your usual training program.

For example: Tuesday: Day 1 // Friday: Day 2 (see below)

If you do not have a training program, then combine this program with the tone and strength upper body series. This workout is Tone & Strength lower Body #3

  • Goal: Build Muscle
  • Training Method: Body Split
  • Training Frequency: 2x per week
  • Level: Intermediate - Advanced

Recommended Supplement Stack

Note: Supplementation is not compulsory to see results with this program. However, it is recommended for those that struggle with diet and nutrition intake. 

  • BCAAs
  • 100% Whey Isolate Protein
  • CLA

Cardio

There is no set cardio routine with this workout series. We suggest you include 1-2 Cardio days – lasting 45-60minutes.

However, before each session focus on a moderate intensity 10-15 minutes warm up of Elliptical, Rowing Machine or Treadmill running.

Day 1 - Legs & Glutes (Heavy)

Barbell Back Squat

Sets: 5
Reps: 8-10
Rest: 60-90s
Note: Weight should be heavy. RPE: 7+

Dumbbell Reverse Lunges

Sets: 4
Reps: 5-8 each leg
Rest: 60-90s
Note: Weight should be heavy. RPE: 7+

Sumo Deadlifts

Sets: 4
Reps: 8-10
Rest: 60-90s
Note: Increase the weight with each set

Seated Leg Curl Machine

Sets: 4
Reps: 15
Rest: 60s

Day 2- Glutes & Legs (Volume)

Overhead Squats

Note: Can use a Plate or Dumbbell

Sets: 4
Reps: 15
Rest: 60s
Note: Keep the tempo slow throughout the movement

Dumbbell Sumo Squat

Sets: 4
Reps: 15
Rest: 60s

Barbell Hip Raises

Sets: 4
Reps: 15-18
Rest: 60s

Cable Kickbacks (Straight Leg)

Sets: 4
Reps: 15-18
Rest: 60s

Adductor Machine

Note: If machine is unavailable use cables or resistance bands

Sets: 4
Reps: 18-20
Rest: 60s
Note: Add a 3-sec pause between each rep

Abductor Machine

Note: If machine is unavailable use cables or resistance bands

Sets: 4
Reps: 18-20
Rest: 60s
Note: Add a 3-sec pause between each rep

Standing Calf Raises (Body weight)

Sets: 3
Reps: 20
Rest: 60s

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