Lower Body Workouts
to develop the Lower Body Muscles from the Free Weightlifting Programs!


The Lower Body Workouts are a part of the Best Leg Exercises. These Lower body exercises are a variation of the first program and are a great means to build muscle fast to the lower body muscles!



Football players, Rugby players and Swimmers (to name a few) can all suffer from upper body soreness and injuries from participating in their sports.

The lower body workout program can aid development of speed, power, strength and muscle mass while letting the upper body recover from intensive upper body sessions.

Lower Body Workouts
2 Day per Week Lower Body Power Resistance
  • Basic Routine - 2-day Max Resistance to be completed 2 times per week at most. Duration 1hr approximately
  • Rest & Recovery - Take 2 days rest from the Lower body workout plan i.e complete it monday, Wednesday and Friday, NOT Monday, Tuesday, Thursday. 
  • Intensity - Carry-out the exercises slowly focusing on good form. Always lift HEAVY with good form to Develop maximium Power, Speed and Muscle Mass. 

Ab Workout


Core Strenghtening                                      Sets x Reps         

Scissors                                                            2 x 10each                
Full Body Stretch                                                 3 x 20
Side Oblique                                                        3 x 12


Weight-lifting                                                Sets x Reps 


Back Squat                                                       5, 5, 5, 5

Romainian Deadlift                                           5, 5, 5, 5

Foward Lunge                                                 6, 6, 6, 6

Dumbell Split Squat                                            5, 5, 5

Glute-Ham Raise                                               6, 6, 6, 6


Points to Note


  • Change program after 8-10 weeks to ensure the muscles of the body continue to grow and do not become stagnant from the same old workout routine.
  • Take 25 seconds break between Core excercises
    Take 45 seconds break between Weightlifting excercises

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