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
11 Sets
Rolling
11 Sets x 10 Reps
Scorpion
11 Sets x 10 Reps
Barbell Hip Thrust
44 Sets x 10 Reps
Barbell Single-Leg Squat
44 Sets x 8 Reps
Barbell Front Squat
44 Sets x 10,10,10,10,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,6,6,6,6,6,6,6,6,6,6,6 Reps
Cable Pallof Press with Rotation
33 Sets x 8 Reps
Weight Plate Russian Twist
33 Sets x 15 Reps
Forearm Plank with Hip Abduction
33 Sets
Extended Arm Child Pose
11 Sets
Sat
Workout 2
Est. 24 min
10 exercises
Abdominal Hip Roll
11 Sets
Rolling
11 Sets
Scorpion
11 Sets
Kettlebell Single-Leg Deadlift
33 Sets x 8 Reps
Dumbbell Walking Lunge
33 Sets x 10 Reps
Barbell Squat
44 Sets x 10 Reps
Cable Pallof Press with Rotation
33 Sets x 10 Reps
Weight Plate Russian Twist
33 Sets x 20 Reps
Push-Up to Side Plank
33 Sets
Extended Arm Child Pose
11 Sets
