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Lower only recomposition
by Ever
10 athletes joined
Program Description
12 week lower only program for those trying to move from upper dominance to lower, for maintenance during upper injury or medical recovery or for those seeking a physical transition from one body type to another. Try to add 5 lbs to each main lift per week (or 2.5 lbs for RDLs), deload only when you feel it's needed (it's unnecessary for this type of program unless you stall). Avoid cardio on recovery days to maximize recovery and progress. Focus on needed calories and protein for growth, use a cutting phase with a balanced routine after program completion as needed. Avoid adding any additional exercises, and especially no upper, but feel free to add sets or reps to the band workouts if desired, they are there to make sure you've completely hit the muscle group and supporting areas for the main lift. The goal is to maximize recovery potential to get the most change possible, add-on exercises will interfere with your progress. Less is more when the goal is a rapid targeted change. Do not exceed 12 weeks, this is not a long term program, it is purpose built and not recommended for extended use.
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 29, 2024 06:20
Last Edited
May 14, 2024 03:16
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9
Day 1
1
Squat (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Seated Hip Abduction
1 Set
1 Set
20 Reps
20 Reps
@8
@10
Day 2
1
Glute Bridge (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@6
@8
2
Banded Fire Hydrant
1 Set
1 Set
10 Reps
16 Reps
@6
@8
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Glute Kickback
1 Set
1 Set
10 Reps
16 Reps
@8
@9