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Stronger Legs & Core
Bulking
Intermediate
Barbell
Plan Details
The Stronger Legs & Core routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Here is what you can expect in this two day leg and core routine. Both sessions are about 45-minutes long. They offer 10 unique exercises, including the first three which are dynamic warm-ups movements that you should do before you transition to working your legs with heavy weight. This program should be performed twice a week for 4-8 weeks. In addition, you'll have your own upper body program. The goal of this plan is to build strength in your legs and core. Make sure your weight is heavy enough to complete the prescribed repetitions only. Equipment needed: Barbell, dumbbells, and a kettlebell. If you don't have a kettlebell, you can substitute with a dumbbell instead for your one-legged deadlift in session #2. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Workout 1
Est. 22 min
10 exercises
Abdominal Hip Roll
1 Set
Rolling
1 Set x 10 Reps
Scorpion
1 Set x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 10,8,8,6 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets
Extended Arm Child Pose
1 Set
Sat
Workout 2
Est. 24 min
10 exercises
Abdominal Hip Roll
1 Set
Rolling
1 Set
Scorpion
1 Set
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Push-Up to Side Plank
3 Sets
Extended Arm Child Pose
1 Set
