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Workout Routine
Free
Lower body focused
by ahamood
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Build leg strength and core - copied from Reddit for my S/O
Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Workouts
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Workout 1
Barbell glute bridge
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
Barbell glute bridge
3×20
Start
in App
One arm dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
One arm dumbbell row
3×12
Start
in App
Barbell box squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
Barbell box squat
3×20
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
bench press
3×12
Start
in App
romanian deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
romanian deadlift
3×20
Start
in App
Side lying abductions
Start
in App
Set
Reps
Rest time
1
30
100 sec
Side lying abductions
1×30
Start
in App
RKC plank
Start
in App
Set
Time
Rest time
1
120 sec
100 sec
RKC plank
1×120 s
Start
in App
side plank
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
side plank
2×60 s
Start
in App
Workout 2
Single-leg glute bridge
Start
in App
Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec
Single-leg glute bridge
3×20
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
lat pulldown
3×12
Start
in App
step-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
step-up
3×20
Start
in App
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
military press
3×12
Start
in App
Weighted 45 back extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
Weighted 45 back extension
3×20
Start
in App
Side lying clam
Start
in App
Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
Side lying clam
2×30
Start
in App
RKC plank
Start
in App
Set
Time
Rest time
1
120 sec
100 sec
RKC plank
1×120 s
Start
in App
side plank
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
30 sec
100 sec
side plank
2 sets
Start
in App
Workout 3
Glute march
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
Glute march
3×60 s
Start
in App
seated cable row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
seated cable row
3×12
Start
in App
Dumbbell parallel squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
Dumbbell parallel squat
3×20
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
incline bench press
3×12
Start
in App
single arm, single leg romanian dead lift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec
single arm, single leg romanian dead lift
4×20
Start
in App
Band walk or Cable Hip Abductors
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
Band walk or Cable Hip Abductors
1×20
Start
in App
RKC plank
Start
in App
Set
Time
Rest time
1
120 sec
100 sec
RKC plank
1×120 s
Start
in App
Rope horizontal chop
Start
in App
Set
Reps
Rest time
1
10
100 sec
Rope horizontal chop
1×10
Start
in App