Lower Body Focused 1 Hour Lift

This is a lower body focused program, designed for intermediate to advanced lifters looking to get back into the gym after a break. It’s designed to focus and overload the lower body with only one upper body focused day. Looking to build glute and quad definition? This is your plan!

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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

Hip Thrust (Machine)

Leg Press (45 Degrees)

Reverse Lunge (Barbell)

Glute Kickback (Cable)

Hip Abductor (Machine)

Back Extension (Weighted)

Abs Crunch (Bodyweight)

Reverse Abs Crunch (Bodyweight)

Lower: Glute Hytrophy

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Plank

Lower Body

Bench Press (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl (Dumbbell)

Bicycle Crunch

Upper

Goblet Squat

Lunge (Dumbbell)

Single Leg Press

Seated Calf Raise

Plank with Shoulder Taps

Lower: Quad Volume

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Hip Adductor (Machine)

Leg Curl

Glutes + Posterior Chain

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