Lower focused program

**Lower Focused Program**  
Transform your lower body with this 12-week program designed specifically for muscle building and sculpting. With 48 workout days, each session lasts about 40 minutes and includes a variety of exercises like Goblet Squats, Bulgarian Split Squats, and Romanian Deadlifts, ensuring a comprehensive approach to leg development. Tailored for novice lifters, this program requires minimal equipment, making it perfect for your garage gym. Get ready to build strength, enhance muscle definition, and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Goblet Squat

Walking Lunge (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Hanging Knee Raise

Quad focus

Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Upper body (shoulder friendly)

Romanian Deadlift (Barbell)

Hip Thrust (Machine)

Step-Up (Weighted)

Hamstring Curl

Pallof Press

Glute & Hamstring focus

Kettlebell Swing

Box Jump

Plank

Power & Conditioning

Deload week. Slightly lower weights and less volume

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