Lower Body Split Routine

This routine focuses on developing the muscle groups of your lower body. You will only be training your thighs, glutes, hamstrings and calves.

Please read the routine overview prior to starting this routine.


Click on any muscle group to see exercises for that muscle group. Clicking on an exercise will open a window explaining the purpose of the exercise and the correct way to perform it for maximum effectiveness.

Click on the "Day" at the top of the table for the worksheet for that day.

All exercise descriptions can also be found in the exercise glossary.

Day 1 Day 2Day 3Day 4
Quadriceps Rest Hamstrings Rest
Thighs Rest Calves Rest


Quadriceps Exercise Sets Reps
  Squats 3 12-15
  Leg Press 3 12-15
  Lunges 3 12-15
Top Of Page Leg Extensions 3 12-15


Thighs Exercise Sets Reps
  Cable Abductors 3 12-15
Top Of Page Cable Adductors 3 12-15


Hamstrings Exercise Sets Reps
  Leg Curls 3 12-15
Top Of Page Stiff-Legged Deadlifts 3 12-15


Calves Exercise Sets Reps
  Standing Calf Raises 3 12-15
Top Of Page Seated Calf Raises 3 12-15



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