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Lower body gains
General
Beginner
Body
Plan Details
The Lower body gains routine by Hulkbhai is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Heavy
Est. 35 min
5 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Day 2
Home
Est. 43 min
5 exercises
Plank
3 Sets
Glute Kickback (Kneeling)
5 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Bridge
5 Sets
Scissor Kick
3 Sets x 15 Reps
Day 3
Upper
Est. 39 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 4
Volume
Est. 47 min
6 exercises
Barbell Squat
5 Sets x 12,12,10,10,8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 12,12,10,10,8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
