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5x5 Lower Body Strength Plan
General
Intermediate
None
Plan Details
The 5x5 Lower Body Strength Plan routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5x5 lower body only strength training plan. There are two days in the routine. Rest 2-3 days between workouts. One day is free weight only while the second day is machine-based. Designed to build muscle and strength in the glutes (hips), thighs, hamstrings and calf area. All sets of major muscle groups (mentioned above) will be performed using 5 sets of 5 repetitions (following 1-2 warm-up sets). Try to do 10-12 minutes of easy cardio and/or foam rolling to help prepare the body for this challenging workout. Build up to using 80 percent of 1-RM on all lifts following your warm-up sets. Session 1: All free weight exercises Session 2: All machine-based exercises Stay Strong Together, MICHAEL WOOD, CSCS jefit
Routine detail
Day 1
Session 1 (Rest 48-72 hours between sessions)
Est. 60 min
5 exercises
Bodyweight Lunge
1 Set x 7 Reps
Barbell Hip Thrust
5 Sets x 5 Reps
Barbell Bench Squat
5 Sets x 5 Reps
Barbell Bulgarian Split Squat
5 Sets x 5 Reps
Barbell Standing Calf Raise
10 Sets x 3 Reps
Day 2
Session 2
Est. 54 min
5 exercises
Machine Single-Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Hack Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 10 Reps
