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 #4

  • 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
  • Multi-Vitamins

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)

Incline Leg Press

Note: If you do not have an incline leg press machine. Opt for Barbell Squats.

Sets: 5
Reps: 8-10
Rest: 60s

Romanian Deadlifts

Sets: 3
Reps: 10
Rest: 60s

Bulgarian Split Squats

Note: Use Dumbbells

Sets: 4
Reps: 10, 8, 8, 6
Rest: 60-90s
Note: Increase the weight with each set

Curtsy Lunge to Lateral Kick

Note: Use Barbell

Sets: 4
Reps: 12
Rest: 60s
Note: Slow tempo throughout the set

Weighted Frog Pumps

Sets: 4
Reps: 15
Rest: 60s

Day 2- Glutes & Legs (Volume)

Smith Machine Kneeling Squat

Note: If Smith Machine unavailable use Barbell

Sets: 10
Reps: 10
Note: 60s

Dumbbell Sumo Squat

Sets: 4
Reps: 15-18
Rest: 60s
Note: Hold the last rep for 5s before finishing the movement.

Seated Leg Extensions

Sets: 4
Reps: 15
Rest: 60s

Dumbbell Step Ups

Note: Use a bench not stepper.

Sets: 4
Reps: 15 each leg
Rest: 60-90s

Adductor Machine

Note: If machine is unavailable use cables or resistance bands

Sets: 4
Reps: 18-20
Rest: 60s

Abductor Machine

Note: If machine is unavailable use cables or resistance bands

Sets: 4
Reps: 18-20
Rest: 60s

Clamshells / Clams

Sets: 3
Reps: 15 each leg
Rest: 45s

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