Lower

Your 2-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This gain muscle workout spans over 6 weeks, with 2 workout days per week.

Guidelines

Hover over the main exercise image to make edits.
Clone, change the weeks or delete the workout.
Click on input rows to update your progress.
Save changes to track your progress week by week.

Frog Squat

Body Weight Step Up

Body Weight Step Up

Body Weight Walking Lunge

Body Weight Walking Lunge

Suitcase Deadlift

Suitcase Deadlift

Frog Hip Thrust

Frog Hip Thrust

Body Weight Step Up

Body Weight Walking Lunge

Suitcase Deadlift

Frog Hip Thrust

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			1200	1			0	1			0	1			0	1			0	1			0
2			1200	2			0	2			0	2			0	2			0	2			0
3			1200	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			1000	1			0	1			0	1			0	1			0	1			0
2			1000	2			0	2			0	2			0	2			0	2			0
3			1000	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			1200	1			0	1			0	1			0	1			0	1			0
2			1200	2			0	2			0	2			0	2			0	2			0
3			1200	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			1000	1			0	1			0	1			0	1			0	1			0
2			1000	2			0	2			0	2			0	2			0	2			0
3			1000	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			1500	1			0	1			0	1			0	1			0	1			0
2			1500	2			0	2			0	2			0	2			0	2			0
3			1500	3			0	3			0	3			0	3			0	3			0

Squat Jump

Half Knee Bend Squat 1

Half Knee Bend Squat 1

Reverse Nordic Curl

Reverse Nordic Curl

Heel Elevated Bulgarian Split Squat Muscles

Heel Elevated Bulgarian Split Squat Muscles

Bear Crawl Movement

Bear Crawl Movement

Half Knee Bend Squat 1

Reverse Nordic Curl

Heel Elevated Bulgarian Split Squat Muscles

Bear Crawl Movement

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Sets	Reps	Weight	Volume (1)	Sets	Reps	Weight	Volume (2)	Sets	Reps	Weight	Volume (3)	Sets	Reps	Weight	Volume (4)	Sets	Reps	Weight	Volume (5)	Sets	Reps	Weight	Volume (6)
1			0	1			0	1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

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